Tween Nutrition Guide

11–15 years

Meeting the intense nutritional demands of puberty

1,800–3,200 kcalrecommended daily energy intake

Key nutrients to prioritise

Calcium

1,300 mg/day

Peak bone mass — 90% built before age 18

Iron

8–15 mg/day

Girls especially need more iron after menstruation begins

Zinc

8–11 mg/day

Supports sexual maturation and immune function

Vitamin D

600 IU/day

Critical for calcium utilisation during growth spurt

Protein

46–52 g/day

Essential for muscle development during puberty

Daily food groups

Food Group	Servings/Day	Examples
Grains	6–8	Brown rice, Multigrain bread, Ragi, Quinoa
Vegetables	2.5 cups	Broccoli, Spinach, Beans, Drumstick
Fruits	2 cups	Mango, Pomegranate, Papaya, Berries
Protein	5–6 oz	Eggs, Fish, Chicken, Tofu, Dal
Dairy	3 cups	Milk, Yogurt, Cheese, Paneer

Feeding tips

Teens need significantly more food — do not restrict calories unnecessarily
Focus on nutrient-dense foods over empty calories
Calcium and vitamin D are crucial — dairy or fortified alternatives daily
Iron-rich foods (palak, rajma, meat) with vitamin C for better absorption
Hydration is especially important during growth spurts and physical activity

Important cautions

Watch for signs of disordered eating — especially in girls
Energy drinks and caffeine are harmful to developing brains
Extreme fad diets during puberty can stunt growth
Protein supplements are unnecessary and potentially harmful for most teens

Recipes for this age group

easy

school-agetween

Iron-Rich Spinach Egg Wrap

A quick, balanced lunchbox meal combining iron from spinach and eggs with complex carbs from whole wheat roti.

20 min2 servings8 ingredients

Calories

285 kcal

Protein

15g

Iron

4.2mg

Vitamin C

30mg

Contains: Eggs, Gluten

View Recipe

easy

tween

Teen Power Smoothie

A calcium and protein-packed smoothie designed for active tweens and teens navigating puberty.

5 min1 servings7 ingredients

Calories

310 kcal

Calcium

320mg

Protein

14g

Vitamin D

120 IU

Contains: Dairy, Peanuts

View Recipe