How to Create a Balanced Diet Plan for Your Teen Years

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As you start going through puberty, taking care of your health becomes even more important. Eating the right foods can help you feel better, especially when you start having periods. A balanced diet can reduce menstrual cramps and help keep your hormones in balance.

The Role of Ayurvedic Doshas in Nutrition

Ayurveda, an ancient system of medicine, highlights the strong link between what you eat and how you feel. During your period, it's crucial to eat nutritious foods to maintain your energy, balance hormones, and feel your best.

Ayurveda talks about three main body types, or doshas: Vata, Pitta, and Kapha. Knowing your dosha can help you choose the best foods for your body. Each dosha can affect your puberty differently, and imbalances may cause acne flare-ups and/or mood swings.

Central to Ayurvedic philosophy are the three doshas: Vata, Pitta, and Kapha, which govern various physiological functions in our bodies. Understanding your unique doshic constitution, or Prakriti, is the first step in determining your dietary needs.

Addressing Common Health Concerns

Incorporating Ayurvedic nutrition into your daily life can help address common health concerns associated with your changing body and menstruation, such as: 

  • Stress
  • Poor digestion
  • Compromised immunity.

Eating the right foods can help with common period problems like stress, tummy troubles, and feeling run down. By adding stress-relieving activities, eating mindfully, and including healthy herbs and spices in your meals, you can help your body stay strong and healthy during your period. By adopting stress-reducing practices, mindful eating habits, and immune-boosting herbs and spices into your diet, you can support your body's natural ability to heal and thrive during menstruation

Recipes Catering to your Doshas

Tailoring your diet to your doshic constitution is an important factor in maintaining balance and harmony within your body. Whether you're predominantly Vata, Pitta, or Kapha, there are specific dietary guidelines and recipes to suit your individual needs.

The diets focus on countering the natural imbalances brought about by your dosha so that your food consumption will keep your body in harmony with itself.

Here are a few examples:

Vata-Pacifying

  • Moong Dal Khichdi - This dish is warm, moist, and easy to digest. The rice and lentils provide grounding energy, while the spices like turmeric and cumin warm the body. 
  • Pumpkin and Lentil Soup - Pumpkin and lentils are hearty and grounding. The soup is warm and soothing, counteracting Vata's cold and dry qualities.
  • Almond Date Smoothie - Almonds and dates are nutrient-dense and provide healthy fats and natural sweetness, which are nourishing and grounding for Vata.

Pitta-Pacifying

  • Mint and Coriander Chutney - Mint and coriander are cooling herbs that help to counteract Pitta's heat.
  • Saffron Milk - Saffron is known for its ability to temper high energy and milk is a naturally calming drink. This drink helps soothe Pitta's fiery nature.
  • Cucumber Raita - Cucumber is a cooling vegetable, and yoghurt complements it with its soothing texture. This dish helps reduce internal heat and inflammation.

Kapha-Pacifying

  • Kitchari - This dish, while nourishing, can be made with spices like ginger and mustard seeds to add warmth and stimulate digestion, which helps counteract Kapha's heaviness.
  • Chana Dal Soup - Chana dal are lighter and easier to digest compared to other legumes. The warming spices in the soup help to stimulate and energise.
  • Ginger Turmeric Tea - Both ginger and turmeric have warming and anti-inflammatory properties. This tea helps stimulate metabolism and reduces Kapha's sluggishness.

While the recipes mentioned above are great examples of complete meals that should aid your diet plan, you can even use alternative ingredients and condiments. Amrutam’s Madhu Panchamrut or their Herbal Jam are healthier Ayurvedic alternatives that have a variety of uses (such as being applied on roti or bread).

Your Herbal Supplements

In addition to dietary adjustments, incorporating Ayurvedic herbs and supplements can further enhance menstrual health and alleviate symptoms. From digestive aids like Triphala and ginger to immune-boosting herbs like Tulsi and Ashwagandha, herbal supplements can provide targeted support for your body's specific needs during menstruation.

So How About it?

Adopting good nutrition practices is a wonderful way to take care of your body. By eating wholesome foods and using helpful herbs, you can feel more comfortable and confident as you go through puberty.


The impact of food on your mental and spiritual well-being is an often overlooked fact but the age-old saying “you are what you eat” holds true here - good food leads to a good body, mind, and spirit.


Embracing Ayurvedic nutrition offers a holistic approach to managing health and promoting overall well-being. By nourishing your body with a wholesome diet, you can empower yourself to navigate life gracefully.

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