Adolescent is the teenage age group. They have increased requirement for vital mineral. Hormonal changes impact overall health at this time of point. Eating healthy, regular activity, exercise these are few things which can be acquired at this stage. Later on in life these things help.
| Time | Meal | Menu | Quantity |
| 7.30 | Early Morning | Milk | 1 glass |
| 9.30 | Break Fast | Paneer paratha with chutney | 1.5 |
| 11.00 | Mid morning | Apple | 1 |
| 1.30 | Lunch | Vegetable sandwich with yogurt ½ cup | 3-4 slices |
| 4.30 | Snacks | Sweet corn chat | ¾ cup |
| 7.30 | Dinner | Mix veg Pulao with Onion raita + fruit chat | 1 cup1 katori 1 cup |
| 9.30 | Bed time | Milk | 1 glass |
| Foods to Include | Foods to Avoid |
| Fresh fruits, whole grains, cereals, Fresh vegetables, Salads, milk and milk products, Eggs and chicken. | All processed foods, carbonated beverages, bakery products, fried food, Junk foods |
