Ultimate guide to Meal Plan For Girls.

Helping your little girl make the right food choices in her life can help her add a few pounds to her thin frame, but encourage her to love the body she has and the body needs.

But its also wise to consult your doctor or nutritionist to help you design a weight-gain diet plan that is specific to the needs of your little girl.

Even though your girl is underweight, she still needs a healthy, well-balanced diet to grow and develop properly.

Keep her energized with nutritious carbs such as:

  • dense whole-wheat bread
  • oatmeal
  • brown rice
  • sweet potatoes
  • peas
  • bananas
  • grapes.

Fats are a good way to add extra calories; you can up your daughter’s vitamin and mineral intake with Nutrient dense fats like avocados, beans, nuts and vegetable oils like olive oil.

Boost calories while working to improve the quality of your daughter’s diet, add calories to bump up her intake here and there. While variety is essential for overall health, weight gain includes an increase in calorie and protein intake.

A healthy oil — such as: olive oil — with forty-five(45) calories per teaspoon is a good way to add calories to morning scrambled eggs, sauteed veggies, meats, salads, pasta, Nonfat dried milk powder. All these adds both calories and protein, with twenty-seven(27) calories and three grams of protein per tablespoon.

In nutritious foods including oatmeal, yogurt, broth, scrambled eggs, stews, tea, fruit smoothies, pancakes or mashed potatoes, add the milk powder in.

Making sure your girl meets her daily milk needs,2 1/2 to three cups a day, not only helps up calorie intake but also supplies the calcium she needs.

To maximize the calories in each bite, add nuts or dried fruit to the salad and grain dishes, and top sandwiches with cheese or avocados.

Weight-Gain meal plan for girls.

Include three meals and three snacks in a weight-gain diet plan for your girl so she eats every three to four hours.

Breakfast

A two-egg omelet with 1/2 cup of diced red and green peppers cooked in one tablespoon of oil and topped with one ounce of Swiss cheese served with two slices of whole wheat toast and a cup of whole milk give your daughter a good high calorie, high protein meal.

Mid- morning snack

A big banana with 1 tablespoon of peanut butter works good for a mid-morning snack.

Lunch

Your daughter might enjoy a 6-inch corn tortilla filled with three ounces of ground turkey sauteed in taco seasoning and one tablespoon of vegetable oil with 1/2 cup of Mixed brown rice with 1/2 cup of black beans and 1 tablespoon of vegetable oil and served on the cob with roasted corn.

After lunch snack

If your daughter enjoys dried fruit then mix for extra calories in raisins or dried apricots.

Dinner

For dinner your daughter may enjoy Grilled Fillet steak, Baked Potatoes with garlic butter ,spinach and green beans sauteed in 1tbsp Olive oil.

Evening Snack

1 Large Banana and a glass of Whole milk.

This sample meal plan has about 3,500 calories in it.

Foods to limit.

Many foods and drinks can affect the appetite of your daughter, and should be limited, according to the Young Women’s Health Centre.

Junk foods are unhealthy and should be avoided.
  • Sugar sweetened drinks- Soda, Sweetened ice teas, energy drinks etc Instead go for homemade smoothies and shakes that are both calorie dense and nutritious.
  • Foods high in saturated fats- Cookies, cakes, pastries, pies, processed meats, shopping burgers, pizza, fried foods, chips of potatoes, crisps and other savory snacks. Instead go for Foods containing predominantly healthy unsaturated fats (polyunsaturated and monounsaturated fats), such as olive and canola oils, spreads, butter / pasta nuts and avocado.
  • For similar foods, read labels to choose lower sodium options.
  • Do not add salt to cooking or table foods.

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