Question

You have read about healthy diet in previous classes. Make a diet chart for an adolescent boy in the age group of 14–17 years.

Answer 1

Time	Suggested meal
On waking	Water; a small handful of nuts, if suitable
Breakfast	Vegetable poha/upma or whole-grain roti with eggs, paneer or sprouts; one fruit; milk or curd
Mid-morning	Seasonal fruit, such as guava, orange or banana
Lunch	Rice or roti; dal/beans, egg, fish or lean meat; cooked vegetables; salad; curd
After school	Milk or curd with roasted chana, sprouts or a homemade vegetable sandwich
Dinner	Roti or rice; dal/beans, egg, fish or lean meat; vegetables; curd if desired
If hungry later	A glass of milk or a light fruit snack

Choose a variety of vegetables, fruits, whole grains and protein-rich foods; include iron-rich foods such as pulses, leafy greens, eggs or meat, and have vitamin-C-rich fruit or vegetables alongside them. Drink safe water and limit highly processed snacks and sugary drinks. Portions and energy needs vary with growth and activity, so adjust them with guidance from a parent or health professional.