Diet Plan for Patients of Young Girls during Puberty
Teenage is an important phase of a child for proper growth and muscle development. A girl should be very careful regarding her food habits and proper diet. The journey of a girl towards her puberty is very difficult which she can be making easy with a healthy diet and life style. 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.
DIET CHART FOR YOUNG GIRLS DURING PUBERTY
A glass of lukewarm water + soaked nuts/ 1 glass water with chia seeds/ 1 glass of cumin water/ 20 ml aloe vera juice
1 fruit + veg saviyan (vermicelli)/Multigrain bread sandwich + milk/ veg quinoa/chapatti +1 bowl of vegetable
Buttermilk/Fruit juice/Coconut water/Bowl of Sprouts
Boiled rice + Dal/veg + Raw Salad/ veg pulao + curd/Chicken + rice/chapati
1 fruit/ Rice flakes snackes/ Nuts+seeds / 2 boiled eggs
Chapatti + Veg/Dal/ Mixed chapatti/ salad/ Fresh vegetable soup
Cereals to be consumed
Wheat, oatmeal, whole grain cereals, porridge, Barley, Brown rice, Quinoa, Multigrain bread
Cereals to be avoided
Refined flour and its products, Biscuits, Noodles
Fruits to be consumed
All seasonal Fruits such as grapefruit, oranges, apple, Papaya
Fruits to be avoided
Canned and frozen fruits
Vegetables to be consumed
All seasonal vegetables such as carrot, radish, Spinach
Vegetables to be avoided
Frozen, canned and overcooked vegetables
Pulses to be consumed
All pulses, lentils and legumes
Pulses to be avoided
Dried and frozen
Dairy Products to be consumed
Low fat milk, Buttermilk, Cottage cheese, Curd, Tofu
Dairy Products to be avoided
Whole milk and cream, Condensed milk, raw milk, unpasteurized cheese
FATS to be consumed
Cow ghee, Olive oil, Canola oil, Mustard oil
FATS to be avoided
Refined oils and unsaturated fats
Spices to be consumed
Cumin, Coriander, turmeric, pepper
Spices to be avoided
Drinks to be consumed
Coconut water, sugarcane juice, Green juice, lemon water, homemade fresh juices, aloe vera juice
Drinks to be avoided
Carbonated drinks, squashes, Alcoholic drinks, canned and packed juice, packed soups
Flesh Foods to be consumed
Egg white, grilled fish, Lean chicken, and Roasted chicken
Flesh Foods to be avoided
Raw, Processed and red Meat
SEEDS AND DRY FRUITS
Dry Fruits to be consumed
Almond, Raisins, Pistachio, Cashew nuts, Pumpkin seeds, Chia seeds, Sunflower seeds
Dry Fruits to be avoided
Other Foods to be consumed
Jaggery, homemade only
Other Foods to be avoided
All Bakery food, Junk food, processed food, deep fried food, spicy food, Ice creams, sauces, packed soups
LIFESTYLE AND DIETARY TIPS
- During menstrual cycle
- Take cumin water early morning. Boil 1 tsp of cumin seeds in 2 cup of water and boil till it remains 1 cup. It will provide relief from pain and abdominal cramps.
- Don’t take cold meal always take hot served meal.
- Add cow ghee to your diet especially during periods.
- In case of pimples
- Add Aloe Vera juice or Neem juice to your daily routine.
- Avoid spicy and junk food strictly
- Drink plenty of water.
- For overweight
- Take diet low in calories and fats
- Overnight soak chia seeds in water and drink that in the morning.
- Be Physically active and Do yoga regularly
- Take healthy and balanced diet.
- Better to eat raw veggies and fruits.
- Intake of fiber rich diet.
- Avoid skipping meals especially breakfast