By Editor
Growing up means facing significant changes, especially during adolescence. This is true for pre-teen girls, who experience a whirlwind of transformations. What they eat during this crucial period can significantly impact their health. Nutritionist Shalini Sudhakar sheds light on the importance of a balanced diet, particularly for girls navigating the challenges of puberty.
Shalini emphasizes three superfoods that are vital for pre-teen girls. These foods play a role in promoting a smooth transition through puberty, maintaining healthy hormones, and ensuring a comfortable menstrual cycle.
Moringa Powder: Iron is crucial for hemoglobin and hormonal health, particularly for girls. Incorporating just one teaspoon of moringa powder into their daily diet is highly beneficial.
Flaxseeds: Flaxseeds are nutritional powerhouses packed with essential micronutrients like iron, calcium, magnesium, vitamins C, E, and K. These nutrients are crucial for healthy hormone regulation at any age.
Dry Figs: Often overlooked, dry figs are fantastic superfoods. They are rich in antioxidants, promote blood purification, and serve as an excellent source for improving hemoglobin levels.
But do these foods really make a difference in a pre-teen girl’s life?
Dr. Surabhi Siddhartha, a consultant obstetrician and gynecologist at Motherhood Hospital Kharghar, breaks it down into three important food groups that support overall health and development:
Calcium-Rich Foods: Pre-teen girls require sufficient calcium for proper bone development. Encourage them to enjoy dairy products like milk, yogurt, and cheese. If they are lactose intolerant or have dietary restrictions, explore fortified plant-based milk alternatives and calcium-rich leafy greens such as kale and broccoli.
Iron-Rich Foods: Iron is essential for maintaining healthy blood and overall energy levels. Lean meats, poultry, fish, beans, lentils, and fortified cereals are great choices. Boost iron absorption by pairing these foods with vitamin C-rich options like citrus fruits.
Fiber and Whole Grains: Fiber supports digestive health and helps maintain a healthy weight. Encourage the consumption of whole grains like whole wheat bread, brown rice, quinoa, and oats. Incorporating fruits, vegetables, and legumes into their diet provides essential vitamins and minerals.
Dr. Surabhi underscores the importance of a balanced and diverse diet to meet the nutritional needs for growth and development during the pre-teen years. Additionally, consulting a registered dietitian or pediatrician can provide personalized guidance to address your child’s specific dietary requirements.
Investing in proper nutrition during this crucial phase sets the foundation for a healthy and vibrant future for pre-teen girls as they navigate the remarkable journey of puberty.
