11–15 years
Meeting the intense nutritional demands of puberty
Peak bone mass — 90% built before age 18
Girls especially need more iron after menstruation begins
Supports sexual maturation and immune function
Critical for calcium utilisation during growth spurt
Essential for muscle development during puberty
| Food Group | Servings/Day |
|---|---|
| Grains | 6–8 |
| Vegetables | 2.5 cups |
| Fruits | 2 cups |
| Protein | 5–6 oz |
| Dairy | 3 cups |
A quick, balanced lunchbox meal combining iron from spinach and eggs with complex carbs from whole wheat roti.
Calories
285 kcal
Protein
15g
Iron
4.2mg
Vitamin C
30mg
A calcium and protein-packed smoothie designed for active tweens and teens navigating puberty.
Calories
310 kcal
Calcium
320mg
Protein
14g
Vitamin D
120 IU
A nutrient-dense chickpea salad combining non-haem iron with vitamin C — following WHO guidance that vitamin C consumed at the same meal significantly enhances iron absorption.
Calories
240 kcal
Iron
4.5mg
Protein
11g
Vitamin C
45mg
A complete-protein breakfast using eggs — identified by WHO and ICMR as a highly bioavailable protein source critical for linear growth and cognitive development in school-age children.
Calories
220 kcal
Protein
14g
Iron
2.5mg
Vitamin B12
1.2mcg
A whole wheat flatbread with fresh fenugreek leaves — methi is one of the richest plant sources of iron and folate as per ICMR RDA tables, critical for preventing anaemia.
Calories
175 kcal
Iron
3.2mg
Folate
75mcg
Fibre
4g