Dear Lynn:

I am a 5'2", 17-year-old girl and weigh about 122 pounds. I played two varsity sports this year. I don't look fat because a lot of those pounds are muscle, but I still have extra fat that I could lose. I try to eat healthily and include all my vitamins, but I am constantly hungry. How can I feel full so that I can lose the extra pounds?

Thanks,
Shannen

Dear Shannen:

One hundred and twenty-two pounds is not overweight for a 5'2" athlete. Most women feel that we have extra body fat somewhere, but the reality is that if we are active and are eating a balanced diet, that body fat is something we are supposed to have.

If you are constantly hungry, it's a good bet you are limiting your fat and calorie intake too much. Teenage athletes require at a minimum 2,200 calories per day. At this level, your daily fat intake should be around 50 grams. Fat adds satiety value to our meals, making us feel full and more satisfied. Athletes in particular often focus on increasing carbohydrates to the detriment of fat.

Make sure you eat three meals each day (include snacks such as whole grains or fruit), consume four servings of dairy products each day and remember a good protein source at least twice each day. You should find that if you allow yourself to eat enough, you'll actually have more energy, feel less hungry and be more satisfied with your food intake.

Sincerely,
Lynn Grieger, R.D., C.D., C.D.E.