What should adolescent girls not eat

Adolescent girls should avoid excessive intake of high sugar foods, high salt processed foods, caffeinated beverages, raw and cold foods, and alcoholic beverages. These foods may disrupt endocrine balance, affect bone development, or increase metabolic burden.

1. High sugar foods

Foods with high refined sugar content, such as cakes and milk tea, can easily cause blood sugar fluctuations and may trigger insulin resistance. Long term excessive intake can interfere with the secretion of growth hormone, affect height development, and increase the probability of acne. It is recommended to replace desserts with fresh fruits to supplement natural fructose and obtain dietary fiber.

2. High salt processed foods

Salted foods and puffed snacks generally have excessive sodium content, and excessive intake can increase the burden on the kidneys and affect calcium absorption. During the rapid bone development stage of adolescence, excessive sodium may reduce bone density reserve. You can choose nuts and yogurt without additives as alternative snacks.

3. Caffeine containing beverages

The caffeine in coffee and strong tea can stimulate the central nervous system and may interfere with sleep cycles. During deep sleep, there is a peak in growth hormone secretion, and persistent sleep disorders may affect growth and development. It is recommended to control the daily intake of caffeine within 100 milligrams.

4. Raw and cold foods

Low temperature foods such as sashimi and chilled drinks may stimulate the underdeveloped gastrointestinal mucosa, causing functional disorders. During the cyclical changes in the endometrium of adolescent women, excessive intake of raw and cold foods may exacerbate dysmenorrhea symptoms. It is recommended to maintain a suitable temperature for food and avoid consuming refrigerated food directly.

5. Alcoholic beverages

Alcohol can directly damage immature liver cells and interfere with the balance of estrogen metabolism. Even low alcohol beverages may affect follicle quality and pose potential risks to long-term reproductive health. During the growth and development period, it is important to strictly avoid contact with any alcoholic beverages. Adolescent women should pay attention to balanced nutrition in their diet, ensuring sufficient intake of high-quality protein, calcium, and vitamins daily. Suggest increasing the intake of dairy products, dark vegetables, and whole grains, with steaming as the main cooking method. Establish regular three meal habits to avoid nutritional deficiencies caused by dieting. At the same time, moderate exercise such as skipping rope, swimming, and other weight-bearing exercises can help with bone development. If you experience severe picky eating or eating disorders, you should seek guidance from a professional nutritionist in a timely manner.