DIET CHART FOR GIRLS (13+ YEAR)

HEIGHT VARIANT

BREAKFAST: (OPTIONS)

• MILK (200ML ) WITH

• VEG VERMICELLI (1 BOWL) OR
• VEG POHA (1 BOWL) OR VEG UPMA (1 BOWL)
• STUFFED BESAN CHEELA (2 NOS.) OR MILK DALIA (1 BOWL)
• VEG SANDWICH (1 PLATE) OR
• PANEER PARATHA /ONION PARATHA /ALOO PARATHA /MIX PARATHA ( WITH BUTTER )
(2 NOS.)

MID MORNING:(OPTIONS)

• BEETROOT JUICE /CARROT JUICE/ ORANGE JUICE /MANGO SHAKE /MIX FRUIT JUICE
• ( 1 GLASS) 180 ML OR COCONUT WATER (1 GLASS).
• MIX FRUIT PLATTER (1 BOWL) /BANANA CHAT (1 BOWL)

LUNCH:(OPTIONS)

• CEREALS-RICE (1 BOWL) /CHAPATI (1 OR 2 CHAPATI)/ PURI (3 TO 4 )

• PULSES-BLACK GRAM DAL/ARHAR DAL/CHANA DAL /MASOOR DAL/RAJMA /CHOLE. ( 1
BOWL)
• VEG.-PANEER /GOBHI MATAR ALOO/JEERA ALOO/BEANS WITH ONIONS/ALOO BHAJI ( 1
BOWL)
• SALAD: (BEETROOT AND CUCUMBER )( 1 PLATE ) / RAITA OR CURD.( 1 BOWL)

EVENING TEA

• MILK - ( 200 ML)

• GRITZO SUPER MILK (AGE VARIANT ) (30 GMS) OR BANANA CHAT( 1 BOWL).
DINNER: (OPTIONS)

• CEREALS- RICE / (1 BOWL) / CHAPATI (1 OR 2CHAPATI )

• PULSES- BLACK GRAM DAL/ BENGAL GRAM DAL /MASOOR DAL/SOYA BEAN VEG ( 1
BOWL)
• VEG - LAUKI / CAULIFLOWER/ BHINDI /CARROT / BRINJAL/
• MATAR ALOO. ( 1 BOWL)
• SALAD: (BEETROOT SALAD ) 1 PLATE
• RAITA OR CURD ( 1 BOWL)

Nutritive Value:
ENERGY = 2400 KCAL
PROTEIN = 36.4 GMS
IRON = 18.9 MG
VITAMIN A = 450 UG
PHOSPHORUS = 900 MG
CALCIUM = 870 MG