Dietary Guidelines and Taboos for Adolescent Girls
Adolescent girls are in a critical stage of growth and development, so nutrition must be carefully managed:
1. Adolescent girls require higher caloric intake—about 2,600–2,700 kcal per day, exceeding adult needs. These calories mainly come from carbohydrates, fats, and proteins.
Some skip breakfast or eat insufficiently, leading to inadequate calorie supply, which inevitably affects growth and development. Thus, breakfast must be nutritious.
2. Adolescents need large amounts of protein, minerals, and water, and intake should be balanced. Female protein needs are approximately 80–90 grams per day. Different foods contain varying amino acid profiles, so eating diverse foods ensures comprehensive amino acid intake and prevents picky eating.
3. Adolescent girls should avoid certain foods during menstruation to prevent bodily harm. These foods fall into three main categories:
A. Cold foods: Traditional Chinese Medicine terms these as “cold-natured” foods, such as pear, banana, water chestnut, stone ear, stone flower, and earth ear. While beneficial for clearing heat and reducing fire in normal times, they should be avoided or limited during menstruation, as they may cause dysmenorrhea or menstrual irregularities.
B. Spicy foods: Such as cinnamon, Sichuan pepper, cloves, and black pepper. These are condiments; adding a little chili improves taste. However, women should avoid spicy, stimulating foods during menstruation, as they may cause dysmenorrhea or excessive bleeding.
C. Foods affecting sexual function: Water chestnut, bitter gourd, winter melon, Chinese kale, fern, rabbit meat, black fungus, hemp seeds.
4. Adolescent girls should rest before and after meals: Exercise immediately before or after eating reduces blood supply to the gastrointestinal tract, impairing digestive function and potentially causing indigestion and related gastrointestinal issues. Therefore, rest before and after meals to ensure adequate blood flow. Those with gastric ulcers should quit smoking, as nicotine in tobacco alters gastric fluid pH, disrupts normal gastric motility, and may trigger or worsen ulcers.