Ayurvedic Diet Chart for Adolescent Girls (Ages 10 to 19)
Support the physical growth, hormonal balance, and mental wellness of teenage girls with this Ayurvedic diet plan. This carefully curated food chart helps maintain digestion, immunity, and energy levels naturally.
| Ideal Ayurvedic Breakfast for Teenage Girls |
| Fresh Pumpkin Juice |
Cow Milk with Soaked Almonds |
| Savory Oats |
Bottle Gourd Juice |
| Boiled Whole Moong Beans |
Fresh Amla Juice |
| Barley Chapati |
Soaked Pumpkin, Flax, and Sunflower Seeds |
| Sesame Seeds and Jaggery Mix |
Soaked Raisins |
| Nutritious Ayurvedic Lunch Options for Adolescents |
| Seasonal Mixed Fruits |
Mixed Vegetable Millet Upma |
| Stir-Fried or Cooked Veggies (e.g., Bottle Gourd, Pointed Gourd) |
Mixed Lentil Curry with Brown Rice |
| Multigrain Chapati (Ragi, Oats, Jowar) |
| Coconut and Red Rice Kheer |
Red Rice with Dill Seed Tadka |
| Millet Khichdi |
Pigeon Pea (Toor Dal) Curry |
| Healthy Ayurvedic Snacks for Teenage Girls |
| Sesame, Date, and Fig Energy Bars |
Ajwain-Moong Bean Soup |
| Fennel Seed and Raisin Herbal Tea |
Red Rice Idli |
| Brown Rice Porridge |
Bengal Gram and Buttermilk Curry |
| Wholesome Ayurvedic Dinner for Adolescent Girls |
| Red or Brown Rice Gruel |
Spinach or Fenugreek Leaf Curry |
| Jowar Roti |
Barley Roti |
| Ragi-Jowar Khichdi |
Fennel Seed–Infused Red Rice Porridge |
| Ajwain-Spinach Curry |
Moong Beans with Red or Brown Rice |
Foods to Avoid for Teenage Girls (According to Ayurveda):
Artificial sweeteners, sugar substitutes.
White rice, curd, yogurt, and hung curd (especially at night).
Recently harvested grains.
Black gram (whole and split).
Excessively spicy foods (chilli, black pepper, cloves, salty snacks).
Processed and stale food.
Citrus and highly sour foods.
Junk food, fast food, and packaged snacks.
Refined flour (maida).
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Recommended Ayurvedic Ingredients for Teenage Girls:
Cow Milk and Cow Ghee.
Neem Gum (Gond).
Sesame Seeds.
Ajwain, Fennel, and Dill Seeds.
Barley and Oats.
Natural Honey.
Multigrain Options.
Fresh Amla (Indian Gooseberry).
Organic Turmeric.
Pointed Gourd (Parwal).
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