To ask what a healthy teenaged girl's diet looks like

[Fishandchipstwice]

I have always struggled with my weight - I am losing weight now with an incredibly restrictive diet with the help of the GP - 2 stone to go!

I am determined that my daughter will not go the same way I did. She is currently 15 and is within the healthy BMI, although on the 70th percentile. Her diet is currently OK but she has expressed an interest to lose a bit of weight and I want to support her in this.

She would like to lose a stone. She is active and on the go lots.

She currently eats

• sugary cereal for breakfast so we are going to swap it for a low sugar version which is portion controlled


• A cheese wrap, crisps, carrot sticks, an apple and a box of raisins for lunch. She is going to get rid of the crisps but is wondering if she should forego any carbs at lunchtime.


• for tea we eat fairly healthy meals but need to look at portion size.


• She has one sweet treat a day (such as a mini chocolate bar) which she is reducing to one a week.


• She only drinks water unless it is a special occasion.

Does this sound OK? I have had such an awful relationship with food that I struggle to recognise what is 'normal'. Any advice gratefully received - thanks

Mine is a bit younger, 13, but is hugely aware of diet culture and doing a lot of sport she is also conscious of what she looks like in sports kit. I have actually learnt that it’s best to say nothing much in regards to weight/healthy eating/food. Not comment if she’s eating a second pack of crisps in a day. Not comment if she skips dinner. Just be neutral and never bring it up unless she wants to talk. Cook healthy family dinners which she is welcome to have (and she normally does!) but if she says she’s eaten with friends or isn’t hungry, I don’t push it. She is a perfectly normal, healthy weight and size.

On a typical school day she might have:

No breakfast (she hasn’t eaten it since she was about 8 and nothing I do will change that). Weekends and holidays she will.

Either she will get something from the school canteen at break like a bagel pizza or half a panini sandwich, and then skip lunch, or she will have nothing at break and then a small portion of school lunch- usually a sandwich and salad or whatever hot option she likes the look of. Rarely takes dessert.

After school if she comes straight home she will usually have a yogurt and some kind of fruit or maybe a babybel cheese or carrots and hummus.

Then a portion of our family dinner which is 80% of the time something healthy ish, stir fry with lots of veg, spaghetti Bolognese with loads of veg etc. Then she might have some fruit or a small chocolate mousse.

drinks wise she only drinks water really and will sometimes have a hot chocolate before bed.

My main concern is you saying your daughter is on the 70th centile. If this is for weight, where is she for height?

OP says BMI. Healthy BMI is up to the 90th centile.

My DD is 14yo and super skinny. She eats everything, the good stuff and the "bad" stuff (in moderation) and is very active.

Rather than cut food out, encourage your DD to add to her diet. If she's eating loads of fruit and veg and healthy fats she can't go wrong really.

Just watch portion sizes.
Lifting weights is really good.

I wouldn't worry about anything else.