Nutrition for 14-Year-Old Girls: Essential Nutrients & Healthy Eating

Nutrient Recommended Daily Intake (RDI)

* Calories 2,200 - 2,400

* Protein 52 - 56 grams

* Carbohydrates 130 - 150 grams

* Fiber 25 - 28 grams

* Fat 52 - 56 grams

In addition to these core nutrients, girls aged 14 should also consume the following vitamins and minerals in sufficient amounts:

- Calcium: 1,300 mg daily

- Iron: 15 mg daily

- Vitamin D3: 600 IU daily

- Folate: 400 mcg daily

- Vitamin B12: 2.4 mcg daily

- Zinc: 8 mg daily

Healthy Eating Tips for 14-Year-Old Girls

1. Include a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products in your diet.

2. Choose whole fruits and vegetables over sugary drinks and snacks.

3. Limit unhealthy fats such as saturated fats, trans fats, and added sugars.

4. Drink plenty of water throughout the day.

5. Cook meals at home more often instead of eating out.

6. Make sure to eat breakfast every day.

7. Avoid skipping meals.

8. Read nutrition labels carefully before you eat or drink anything.