Nutrition & Vitamins
During puberty, your body is growing faster than ever. The right foods help you feel strong, focused, and full of energy.
Why nutrition matters now
Your body is going through a growth spurt. Bones are lengthening, muscles are developing, and your brain is working hard. Eating well is not about being perfect — it is about giving your body the fuel it needs to grow strong and help you feel your best.
Key nutrients your body needs
Iron — Your Energy Friend
When you get your period, you lose some blood. Iron helps your body make new blood and carry oxygen. Without enough iron, you might feel tired, dizzy, or have trouble concentrating.
Good sources:
Leafy greens (spinach, fenugreek/methi), lentils (dal), beans, jaggery, dates, eggs, and chicken if you eat meat.
Remember: Eating iron-rich foods with Vitamin C (like lemon, orange, or amla) helps your body absorb iron better.
Calcium & Vitamin D — Strong Bones
You are building the bones that will support you for life. Almost half of your adult bone mass is built during your teenage years. Calcium makes bones strong, and Vitamin D helps your body use that calcium.
Good sources:
Milk, curd (yogurt), paneer, cheese, ragi (finger millet), sesame seeds, and small fish with bones if you eat them.
Remember: Spend 15–20 minutes in morning sunlight to help your body make Vitamin D naturally.
Protein — Growing Body
Protein is the building block for muscles, skin, hair, and hormones. Your body needs more of it now than it ever has before.
Good sources:
Lentils (dal), chickpeas (chana), beans, peanuts, paneer, eggs, chicken, fish, and soy products like tofu.
Hydration — Water is Life
Water helps transport nutrients, regulate temperature, keep your skin clear, and prevent headaches. During your period, staying hydrated can also help reduce cramps.
Aim for:
6–8 glasses of water a day. Carry a water bottle to school. You can also drink coconut water, buttermilk (chaas), or fresh fruit juices without too much sugar.
Simple daily plate
You do not need to be perfect. A simple way to think about meals is to fill half your plate with vegetables and fruits, one quarter with rice, roti, or whole grains, and one quarter with protein (dal, eggs, paneer, or meat).
Breakfast ideas
- Eggs or paneer with roti
- Idli or dosa with sambar
- Oats with milk and fruit
- Upma with vegetables
- Paratha with curd
Snack ideas
- Roasted peanuts or chana
- Fresh fruit (banana, guava, orange)
- Sprouts with lemon
- Milk or buttermilk
- Homemade laddoo with dates and nuts
Remember
Food is not the enemy. It is okay to enjoy sweets and snacks sometimes. What matters is balance — nourishing your body most of the time while still enjoying the foods you love.
Foods to limit (not avoid!)
Some foods do not help your body much, and eating too many can make you feel sluggish or affect your skin.
- Too much sugar: Soft drinks, packaged juices, and too many sweets can cause energy crashes.
- Too much salt: Chips and packaged snacks can make you feel bloated.
- Too much fried food: It can cause pimples and make you feel heavy.
- Skipping meals: Especially breakfast. Your brain needs fuel to learn.
It is okay to have these sometimes. Just try not to make them your everyday choices.
