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Diet Care for Young Girls During Puberty

Adolescence can be one of the most difficult phases in a person’s life. The change in hormones which leads to physical changes can be puzzling for children who have just entered puberty. Girls have a slightly tougher time than boys. Besides developing pubic hair and breasts, they have menstrual cycle which makes it too much to handle at once. During this difficult phase of life, proper nutrition plays a crucial role for women. A Diet rich in iron, calcium and protein is much needed to fight with the issues like irregular menses, Overweight, Acne, hair fall and all. Avoid taking unhealthy fats and food to easily overcome the hurdles during this phase.

Vegetables
To Avoid To Consume
Frozen carrot
canned and overcooked vegetables radish
- Spinach
Cereals
Refined flour and its products Wheat
Biscuits oatmeal
Noodles whole grain cereals
- porridge
- Barley
- Brown rice
- Quinoa
- Multigrain bread
Fruits
Canned and frozen fruits grapefruit
- oranges
- apple
- Papaya
Pulses
Dried and frozen All pulses
- lentils and legumes
Dairy Products
Whole milk and cream Low fat milk
Condensed milk Buttermilk
raw milk Cottage cheese
unpasteurized cheese Curd
- Tofu
Spices
Red chilies Cumin
- Coriander
- turmeric
- pepper
Non-Veg
Raw Egg white
Processed and red Meat grilled fish
- Lean chicken
- Roasted chicken
Drinks
Carbonated drinks Coconut water
squashes sugarcane juice
Alcoholic drinks Green juice
canned and packed juice lemon water
packed soups homemade fresh juices
- aloe vera juice
Oils & Fats
Refined oils and unsaturated fats Cow ghee
- Olive oil
- Canola oil
- Mustard oil
Dry Fruits
- Almond
- Raisins
- Pistachio
- Cashew nuts
- Pumpkin seeds
- Chia seeds
- Sunflower seeds
Other foods
All Bakery food Jaggery
Junk food homemade only
processed food -
deep fried food -
spicy food -
Ice creams -
sauces -
packed soups -

Diet Plan For Puberty(Young Girls)

Early Morning

1 glass of cumin water/ 1 glass of lukewarm water with soaked nuts/ 1 glass water with chia seeds/ 20 ml aloe vera juice

Breakfast

1 fruit with veg saviyan (vermicelli)/Multigrain bread sandwich + milk/ veg quinoa/chapatti with 1 bowl of vegetable

Pre-Lunch

Buttermilk/Fruit juice/Coconut water/Bowl of Sprouts

Lunch

Boiled rice with Dal/veg with Raw Salad/ veg pulao with curd/Chicken with rice/chapati

Evening

1 fruit/ Rice flakes snackes/ Nuts+seeds / 2 boiled eggs

Dinner

Chapatti with Veg/Dal/ Mixed chapatti/ salad/ Fresh vegetable soup

Things To Remember

  • Take healthy and balanced diet.
  • Better to eat raw veggies and fruits.
  • Intake of fiber rich diet.
  • Avoid skipping meals especially breakfast