How to eat for your first periods + Free Sample Menu
Puberty & First Period: Nutrition Guide for Teenage Girls
Puberty is a time of massive hormonal change. For young girls, the first period (menarche) marks the beginning of the reproductive years. Alongside emotional shifts, the body suddenly demands more nutrients to support growth, brain development, and healthy cycles.
Why Nutrition Matters at This Stage
During puberty, the body is building bone density, muscle mass, and blood volume — all while adjusting to fluctuating hormones like estrogen and progesterone. Balanced nutrition not only supports physical growth but also helps reduce period cramps, mood swings, and fatigue.
Main Nutritional Requirements
According to WHO guidelines for adolescent girls (10–19 years):
- Energy: ~2000 kcal/day (varies with activity)
- Protein: 15–20% of calories (~50–65g/day)
- Fat: 25–30% (focus on good fats from nuts, seeds, oils)
- Carbohydrates: 50–55% (whole grains, fruits, vegetables)
- Iron: 15–18 mg/day (higher due to blood loss in periods)
- Calcium: 1200 mg/day (for bone development)
- Vitamin D & B12: For mood, energy, bone health
- Zinc & Magnesium: For hormonal balance, reduce PMS-like symptoms
Common Mistakes & Red Flags
❌ Skipping breakfast → low energy, poor focus in school
❌ Overdoing packaged snacks → worsens acne, mood swings
❌ Low iron intake → fatigue, dizziness, poor concentration
❌ Avoiding dairy/calcium foods → weak bones later in life
Red Flags to Watch: Severe fatigue, very heavy periods, sudden weight changes, or no periods for 3+ months.
✅ Sample 1-Day Indian Menu Plan
| Meal | Food Choices |
|---|---|
| Breakfast | Vegetable upma with peas & carrots + 1 boiled egg (or paneer cubes) + 1 glass warm milk with turmeric |
| Mid-Morning Snack | A handful of soaked almonds & walnuts + 1 guava |
| Lunch | 2 multigrain chapatis + palak dal + beetroot & cucumber salad + 1 cup curd |
| Evening Snack | Sprouted chana chaat with onion, tomato & coriander + lemon water |
| Dinner | Brown rice with rajma curry + stir-fried seasonal vegetables + glass of buttermilk |
| Bedtime | 1 banana or small bowl of papaya (aids digestion) |
• Encourage whole foods, not just snacks
• Include an iron-rich food daily (dal, spinach, beetroot, egg)
• Keep hydrated with water or buttermilk instead of sugary drinks
📞 Want Personalised Nutrition Guidance?
Every girl is different. If you want a customised nutrition plan to support puberty, periods, or hormonal health, chat with our nutritionist directly on WhatsApp:
Click here to chat with our Nutritionist
⚠️ Disclaimer
This article is for general education. Nutrition needs differ for each girl depending on her height, activity, and health history. If you notice severe symptoms or red flags, consult a doctor, gynaecologist, or qualified nutritionist before making big dietary changes.
