Recently updated on April 15th, 2025 at 11:16 am
Growing girls need the right kind of nutrition to support their physical and mental development. As they transition from childhood to adolescence, their bodies go through significant changes—this is when a balanced and nutrient-rich diet becomes essential. Girls should eat a variety of foods that provide essential vitamins, minerals, and energy to fuel their growth. Whether you follow a vegetarian or non-vegetarian diet, including a variety of wholesome foods is the key to a healthy and energetic lifestyle.
In this blog, we’ll explore the importance of healthy eating for growing girls and provide you with practical veg and non-veg food lists to include in their diet.
1. Why Nutrition is Crucial for Growing Girls
During the growth years (especially from ages 8 to 18), girls need:
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Calcium for strong bones
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Iron to support blood health and energy
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Protein for muscle development
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Healthy fats for brain development
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Vitamins & Minerals to support immunity and overall health
2. Key Nutrients and Their Sources
| Nutrient | Importance | Sources |
|---|---|---|
| Protein | Muscle growth, hormone production | Paneer, eggs, tofu, chicken |
| Calcium | Bone strength | Milk, yogurt, spinach, fish bones |
| Iron | Blood health, energy levels | Lentils, spinach, eggs, red meat |
| Omega-3 | Brain development | Walnuts, chia seeds, fatty fish |
| Fiber | Digestion | Fruits, whole grains, vegetables |
| Vitamins A, C, D, B12 | Immunity, skin, energy | Carrots, citrus fruits, dairy, meat |
3. Vegetarian Food List for Growing Girls
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Milk & Milk Products
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Cow’s milk
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Yogurt/Curd
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Paneer (Cottage cheese)
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Cheese (in moderation)
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Pulses & Legumes
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Moong dal, chana dal, toor dal
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Rajma (Kidney beans)
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Chole (Chickpeas)
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Soya chunks/tofu
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Whole Grains
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Brown rice
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Whole wheat chapati
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Millets (ragi, bajra, jowar)
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Oats
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Vegetables
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Spinach, broccoli (iron and calcium)
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Carrots, sweet potatoes (vitamin A)
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Beetroot (iron-rich)
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Bell peppers, tomatoes (vitamin C)
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Fruits
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Banana, apple, oranges
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Papaya, guava, berries
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Dates and raisins (iron-boosting)
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Nuts & Seeds
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Almonds, walnuts (brain health)
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Flax seeds, chia seeds (omega-3)
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4. Non-Vegetarian Food List for Growing Girls
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Eggs
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High in protein and vitamin B12
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Easy to prepare and versatile
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Chicken
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Lean protein source
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Best when grilled or boiled
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Fish
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Salmon, mackerel, and sardines are rich in omega-3 and calcium
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Ideal for brain development
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Red Meat (in moderation)
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Beef or mutton (iron-rich)
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Should be lean and well-cooked
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Organ Meats
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Liver (rich in iron and vitamin A)
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Not more than once a week
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Seafood
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Prawns, crab (protein and minerals)
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Should be fresh and properly cooked
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Tips for Parents
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Include a mix of both veg and non-veg meals (if your family diet allows).
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Avoid junk food, excess sugar, and carbonated drinks.
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Encourage home-cooked meals over processed food.
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Ensure they drink enough water daily.
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Involve your child in grocery shopping and meal planning to teach them about healthy eating habits.
Sample Daily Meal Plan (Mix Veg & Non-Veg)
- Breakfast: Veggie oats upma + milk with almonds
- Snack: Seasonal fruit + handful of walnuts
- Lunch: Whole wheat roti + spinach dal + salad
- Evening Snack: Boiled egg or grilled paneer
- Dinner: Rice + grilled chicken/fish + steamed vegetables
Conclusion
Healthy eating in the growing years lays the foundation for a lifetime of wellness. Whether your daughter is vegetarian or non-vegetarian, providing her with a variety of nutrient-rich foods can help her grow stronger, smarter, and more confident.
A healthy, balanced diet plays a vital role in the physical and mental development of growing girls. Including the right mix of vegetables, fruits, whole grains, dairy, and protein-rich veg and non-veg foods can help them build strong bones, boost immunity, and stay active throughout their day. Whether your family follows a vegetarian or non-vegetarian diet, the key is variety and consistency. With proper nutrition, you’re not just feeding their bodies—you’re fueling their future. Start building healthy habits today, and give your daughter the strength and confidence to thrive in every stage of life.
