A teenage athlete might be happy and active. But if she doesn’t get enough nutrition, she might have health problems later on.

Active teens can be more productive and healthy by eating well. Healthy eating means choosing healthy foods and eating enough food. Research suggests that girls are less active than they should be in terms of their caloric intake.

Female athletes in teenage sports should consume 60% carbohydrates, 15% protein, and 25% fat. It might not be enough to tell your teenager that.

Most teens don’t know much about nutrition. Many female athletes don’t want to gain weight and so they overeat, despite high levels of activity. Active teens can be supported by their parents and coaches through healthy eating.

These tips are provided by the Weight-control Information Network (WIN), to help teens stay healthy.

Pay attention to the serving size and food choices. Teenagers will get enough nutrients from healthy foods when they are served in the right portions. One healthy food option for teens is six 1-ounce servings of whole-grain cereal every day.

– Provide protein. Protein builds muscle and repairs tissue. Teens need to consume five and a quarter ounces of protein each day. Teens who are active may need more. Protein is found in beans, legumes, tofu, eggs and veggie burgers. Nuts and nut butters also provide it.

Iron for your teenager’s lunch Iron is essential for teens, as it replenishes the body. You can eat seafood, lean meat, legumes, spinach, and fortified cereals.

Healthy fats are important for teens. A low-fat diet isn’t necessarily healthy. Fat is an important nutrient, which helps your body develop and grow properly. Although fat is an important nutrient, it can also be used to provide energy. But remember that not all fats are the same. You should aim to give 25 to 35 percent of your child’s calories from healthy fats and not saturated or trans fats. Canola, olive, safflower and corn oils are good sources of unsaturated oil. Avocados, salmon, whitefish and tuna are also good options.

Get more information by downloading “Take Charge of Your Health: A Guide for Teenagers,”From www.win.niddk.nih.govCall 1-877-946-46727 or email us.