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Diet Plan for Patients of Young Girls during Puberty

Healthy meals have nutrients that are important for growth and development during puberty. Teenagers go through big physical changes in this stage of life. Pre-teens and teens need a wide variety of healthy foods. Many teens have a growth spurt, a period in which growth is very fast and increased demands for energy and nutrients.

The important nutrients that need to increase during puberty include energy, lean protein, calcium, complex carbohydrates, healthy fats, vitamins and iron. They help protect a child against diseases later in life, like heart disease, diabetes, obesity and malnutrition.

In puberty, a child needs more calcium to help bone mass and build strong bones for life. Girls need extra iron because of their periods. Regular exercise can also help keep girls from becoming overweight or obese. 

Young girls during Puberty diet charts



A glass of low-fat milk + soaked almond -5 pieces + Soaked Raisins- 5 pieces


Stuffed parantha / Veg sandwich + 1 fruit / Bread toast with egg / Fresh Juice / Milk


Prantha with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma / Sprouts + 1 fruit


Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad


Fruit / Lemon water


Smoothie / Milk shake / Sprouts or rainbow sandwich / Riceflakes Snacks / Dhokla / Egg-1/ Soup (homemade)


Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad


Low-fat milk / Fruit custard / Suji kheer



Cereals to be consumed

Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Whole wheat pasta, Finger millet, Rice flakes, Barley

Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

Cereals to be avoided

Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni


Fruits to be consumed

All fruits

Fruits to be avoided

Canned fruits and juices


Vegetables to be consumed

All vegetables, Seasonal vegetable should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.

Vegetables to be avoided

Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables

Pulses to be consumed

All pulse and legumes

Pulses to be avoided



Dairy Products to be consumed

Low-fat milk, Tofu, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese

Dairy Products to be avoided

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.


FATS to be consumed

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

FATS to be avoided

Unsaturated fats, Cream, Palm oil, Coconut oil, Butter


Spices to be consumed

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel

Spices to be avoided

Red chilies


Drinks to be consumed

Coconut water, Clear soups, Sugarcane juice, Fat free homemade soups, Green juice, Herbal tea, Beetroot juice, Lemon water, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices

Drinks to be avoided

Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks


Flesh Foods to be consumed

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken

Flesh Foods to be avoided

Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Tuna and Marlin, clams, Mussels, Oysters and Scallops, Meat patties, Burgers, Pork, Organ meat, Liver, Kidney, Chest, Red meat, Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat .


Dry Fruits to be consumed

Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts

Dry Fruits to be avoided



Other Foods to be consumed

Home made only, Jaggery 

Other Foods to be avoided

Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.


  • Water intake should be 6-8 glasses
  • Walk / Physical activity for 30 min is recommended.
  • Small and frequent meals should be taken
  • Whole fruit should be preferred to fruit juices.
  • Skipping of meals should be avoided especially breakfast.
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Dr. Vikram Chauhan

Dr. Vikram Chauhan (MD-Ayurveda) is an expert ayurvedic doctor from Chandigarh and practicing in Mohali, Punjab, India. He is spreading the knowledge of Ayurveda (Ancient Healing System) not only in India but also abroad. He is the CEO and Founder of Planet Ayurveda Pvt. Ltd. Read More...

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