Growth demands protein, calcium and iron. A simple daily template beats memorising nutrient charts.
Breakfast: whole grain (dosa, paratha, poha, upma) + protein (egg, curd, milk, moong dal chilla) + fruit.
Lunch: dal + sabzi + roti/rice + curd. Add a boiled egg or paneer for extra protein 3x/week.
Snack: roasted chana, homemade laddoo, fruit, sprouts chaat.
Dinner: keep it light — khichdi, dal chawal, or vegetable soup + roti.
Water throughout the day, and screen-free 30 minutes before bed to protect sleep.
This article is educational and general. Your situation has its own context — for symptoms that are severe, sudden, persistent or worrying, consult a qualified medical practitioner.
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