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

EARLY MORNING

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

BREAKFAST

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

PRE-LUNCH

Buttermilk/Fruit juice/Coconut water/Bowl of Sprouts

LUNCH

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

EVENING

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

DINNER

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

DIET INSTRUCTIONS

CEREALS

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

Fruits to be consumed

All seasonal Fruits such as grapefruit, oranges, apple, Papaya

Fruits to be avoided

Canned and frozen fruits

VEGETABLES

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

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

FATS to be consumed

Cow ghee, Olive oil, Canola oil, Mustard oil

FATS to be avoided

Refined oils and unsaturated fats

SPICES

Spices to be consumed

Cumin, Coriander, turmeric, pepper

Spices to be avoided

Red chilies

DRINKS

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

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

Nil

OTHER FOODS

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
  1. 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.
  2. Don’t take cold meal always take hot served meal.
  3. Add cow ghee to your diet especially during periods.
• In case of pimples
  1. Add Aloe Vera juice or Neem juice to your daily routine.
  2. Avoid spicy and junk food strictly
  3. Drink plenty of water.
• For overweight
  1. Take diet low in calories and fats
  2. Overnight soak chia seeds in water and drink that in the morning.
  3. 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