Puberty is a crucial stage of growth during which the body experiences many physical and hormonal changes. Proper nutrition during this time is essential for healthy development, especially for girls. A balanced vegetarian diet helps support growth, energy, and overall well-being.

Calcium-rich foods such as milk, curd, paneer, ragi, and sesame seeds help strengthen bones and teeth. Protein-rich foods like lentils, chickpeas, rajma, soy products, and nuts support muscle growth and body repair. Iron-rich foods, including green leafy vegetables, beetroot, dates, raisins, and jaggery, are important for maintaining healthy blood levels and preventing fatigue.

Fruits and vegetables provide essential vitamins and minerals that boost immunity and improve digestion. Whole grains such as whole wheat, and millets supply long-lasting energy. Healthy fats from nuts, seeds, and small amounts of ghee support hormonal balance and brain health. Overall, a nutritious vegetarian diet during puberty lays the foundation for a healthy and strong future.