Puberty is the time when a girl gets sexually mature. It includes some physical and mental changes. The age of puberty for a girl is around 10-1 4. We also call it early adolescence or early teenage.
Some signs take place during this time. The mental circumstances of a girl also change during this period. But the physical Changes are more prominent than the mental ones. Here is the list.
- The very first sign is normally the development of the breast area
- Increasing hair growth in the public and underarm area
- The menstrual cycle starts after one-two year of breast development
- Girls observe a moderate amount of white or clear vaginal discharge six to one year before the first period
- Girls often get taller in those years
- Some girls experience larger hips and thinner waist after the first period.
Must have food, girls need to take in their puberty age.
Statistics show that a girl needs at least 2223 kilo calories in a day during her puberty age. It will increase with every year of growth. Not only the energies, but girls also need a balanced and healthy diet during this time. Like.
- They have to eat at least five portions of fruits or vegetables
- Meals should have starches, like potatoes, rice, etc.
- They should take some milk or dairy products every day
- Foods that contain protein like meat, fish, soybeans, etc.
- Teenage girls should avoid sweet products like biscuits, chocolates, etc.
- They should drink at least 2 litres of water a day.
Here is some nutrition that girls need to include in their diet chart during this time. Let’s check them out.
- Carbohydrates-are the best sources for teenagers. They should take at least half of their calories from carbohydrates. Carbohydrates come from several grains, fruits, rice, vegetables, and dairy products.
- Proteins-Proteins come from meat, fish, seafood, eggs, etc. A 1/4th portion of a teenager’s calories should come from protein. They help girls to grow physically.
- Fat- A 1/4th portion of a teenager’s calories should come from food that includes Fat. Foods that contain fats are nuts, vegetable oils, olives, egg yolks, etc.
- Vitamins– Vitamins are important for every age of human growth. But as girls start developing during this age, their food needs to be enriched with a lot of Vitamin.
- Vitamin A- Vitamin A helps to grow immunity and eyesight. Car Mil and Cheese contain a lot of Vitamin A.
- Vitamin D- Milk, seafood, Salmon fish, and egg yolks are great sources of vitamin D. It helps girls to strengthen their bones.
- Vitamin E- Vitamin E helps you boost your immunity and protects your body from many diseases. Different kinds of Seeds, Grains, and spinach contain a lot of Vitamin E.
- Minerals– Minerals develop different parts of your body. It also builds immunity to protect your body from diseases.
- Calcium- Calcium makes your bones and teeth strong. Dairy products like milk, cheese, butter, yogurt, and orange juice contain a lot of calcium.
- Folic acid- Folic acid is really important for teenage girls. It helps with the menstrual cycle and female growth. Orange, bread, beans, and lentils contain a lot of Folic acids.
- Zinc- Zinc also helps with the sexual and menstrual growth of a female body. Chicken, different kinds of meat, and sea fish contain a lot of zinc.
- Magnesium- Magnesium helps to make bones strong. It also helps to keep calm and control the blood pressure of a female body. Whole grains, Green Vegetables contain a lot of magnesium.
Conclusion
As this is a growing age for a female body, it is really important to take good care of your health. They should eat three meals with one snack a day. The meals need to be enriched with proper nutrition. Girls in the puberty period should avoid drinks that contain caffeine. A lot of water is always the best solution for everything.
