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.
DIET CHART FOR YOUNG GIRLS DURING PUBERTY
AFTER WAKING-UP
A glass of low-fat milk + soaked almond -5 pieces + Soaked Raisins- 5 pieces
BREAKFAST
Stuffed parantha / Veg sandwich + 1 fruit / Bread toast with egg / Fresh Juice / Milk
TIFFIN
Prantha with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma / Sprouts + 1 fruit
LUNCH
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad
MID-EVENING
Fruit / Lemon water
PRE-DINNER
Smoothie / Milkshake / Sprouts or rainbow sandwich / Rice flakes Snacks / Dhokla / Egg-1/ Soup (homemade)
DINNER
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad
BEDTIME
Low-fat milk / Fruit custard / Suji kheer
DIET INSTRUCTIONS
CEREALS
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
Fruits to be consumed
All fruits
Fruits to be avoided
Canned fruits and juices
VEGETABLES
Vegetables to be consumed
All vegetables, Seasonal vegetables 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
Pulses to be consumed
All pulse and legumes
Pulses to be avoided
Nil
DAIRY PRODUCTS
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 yogurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.
FATS
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
Spices to be consumed
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel
Spices to be avoided
Red chilies
DRINKS
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
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 a suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat.
SEEDS AND DRY FRUITS
Dry Fruits to be consumed
Almond, Raisins, Groundnuts, Walnut, Peanuts, Pistachio, Cashew nuts
Dry Fruits to be avoided
Nil
OTHER FOODS
Other Foods to be consumed
Homemade only, Jaggery
Other Foods to be avoided
Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butterscotch, Coconut bar, All fried foods, Junk foods, Sauces, etc, Fruit Jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces, etc.
LIFESTYLE AND DIETARY TIPS
- 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 meals should be avoided especially breakfast.
