Diet Chart For 12-year Old Child – What Should Your Child Eat

The nutrition requirements of the body of a 12-year-old child are unique. And while creating a diet chart for a 12-year-old child – it is important to keep all the special requirements and challenges in mind.

The diet chart for a 12-year-old child must take the following into consideration –

1.  The body is preparing for a growth spurt at puberty and needs specific nutrients

2.     Stress and peer pressure may result in emotional eating.So the food offered must be emotionally calming in addition to being healthy.

3. Busy schedules may result in the child missing meals.So every meal must have all the nutrients in the right proportion.  

As your child begins to make the journey from childhood to adulthood – you must ensure that your child develops a positive relationship with food.

What Does a Balanced Diet Mean For 12-year Old Child 

A balanced diet for a 12-year-old child is one where all the nutrients are present in the right proportions.

What to keep in mind when designing a balanced diet for a 12-year-old child

  • Ensure that the diet has all the essential nutrients. Remember that deficiencies are common at this age
  • Make sure nutrients are present in the right proportions. When meals are not planned nutrients are typically missing or deficient in the diet
  • Use ingredients that are fresh, locally available and seasonal. The maximum nutritional value is present in ingredients that go from farm to table in the shortest possible time
  • Include a variety of ingredients in a variety of recipes. Restrictive diets where the same food is eaten every day at every meal are very harmful
  • Avoid packaged and processed food. Packaging and processing destroy nutrients
  • Be prepared for your 12-year-old child to be hungry all the time – the reason for this is rapid growth. This will result in snacking so ensure that you have planned enough healthy snacks as part of the weekly menu. You can do this easily if you use some kitchen tips and tricks

Essential Nutrients Should Be in The Diet Chart For 12-year Old Kid 

The essential nutrients in a 12-year-old child’s diets are

1. Carbohydrates

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Water

#1. Carbohydrates

Essential Carbohydrates for kids

Carbohydrates are the fuel your 12-year old’s body needs to function. It is like the petrol you put in a car.

How much carbohydrate does a 12-year-old need

Since children are usually very active – they need sufficient carbohydrates in their diet.

Around 45 to 65 percent of a 12-year-old child’s daily calorie intake should come from carbohydrates.

This is difficult to count so a good way to keep a track of the carbs your child is eating – is to ensure that ¼ of every meal is made up carbohydrate.

One of the most important things to keep in mind while filing ¼ of the plate at every meal with carbohydrate is – that not all carbohydrates are equal.

There are various kinds of carbohydrates and as far as possible you must ensure that the carbohydrates you are serving are complex and unrefined.

When carbs included in the balanced diet are sourced from whole foods and are complex and unrefined – they have fiber, vitamins, minerals, proteins and good fats in addition to carbohydrates.

They fill your child up quickly and prevent overeating. They also nourish the body and allow for growth and repair of the muscles, bones and other tissues instead of just providing energy.

Best sources of carbohydrates for a 12-year-old child

  • Starchy vegetables – potatoes beet, carrot, colocasia etc.
  • Grains – whole wheat flour and brown rice etc.
  • Millets – ragi, jowar, bajra etc.
  • Legumes – moong dal, masoor dal etc.
  • Beans – chole (chickpeas) and rajma (kidney beans) etc.

It is important to remember that processed carbs are very bad for your 12-year-old child. This includes cakes, muffins, biscuits and breads that are made of refined flour.

In addition to having a very poor source of carbohydrate – these processed foods also contain added sugar and trans fats which are actually harmful in addition to being useless.

#2. Protein

Proteins are the building blocks of the body. Proteins make up the physical structure of each cell of the body.

Your 12-year-old child’s muscles, hair and skin are directly influenced by the amount and kind of protein they eat.

Proteins also have a role in fighting infections and carrying oxygen in your blood. So, they are crucial for your child’s good health.

Proteins are made up of twenty amino acids. Nine of these amino acids cannot be made in the body and must be acquired through the food you eat.

It is easy to get all the amino acids into your 12-year-old child’s diet if the proteins in your child’s balanced diet if you use different sources of protein in the diet every day and at every meal.

How much protein does a 12-year-old need

The amount of protein your 12-year-old child will require depends on their weight, height and activity level.

You can reach a rough estimate of the amount of protein your 12 year needs if you multiply your child’s weight by 0.5.- it will give you the number of grams of protein your 12-year-old child needs in a day.

It is best to eat proteins from both plant and animal sources. And to keep a close watch on the amount of protein eaten.

A lot of children who eat nonveg food may eat too much protein and vegetarians may eat too little protein.

It is important for a 12-year-old child to eat protein at every meal to feel full.

It is most important to focus on including protein in snacks. Since 12-year olds are growing rapidly – they are likely to be hungry all the time and to snack a lot.

It is important to ensure that these snacks are not made up of bad carbs and poor-quality fats. They must have good carbs, good fats and a protein source

What are the best sources of proteins in the diet of a 12-year-old

You can include proteins in your child’s diet from plant sources and animal sources

Dals or legumes – The traditional Indian diets include dal in one form or another in every meal. You can change the dals you give your 12-year-old child every day and at every meal. Moong dal, Masoor dal, Chana Dal,

Beans – Beans like Chickpeas (Chole), Kidney Beans (Rajma) etc. are good sources of protein. These can be included in various snacks and bakes in addition to being cooked in the traditional Indian way.

Nuts and seeds – Nuts can be included in various gravies, they can be used to garnish dishes, they can also be used to temper various preparations. Your 12-year-old may also enjoy munching on nuts as a snack. 

Soy – Soybeans, soymilk, and tofu are all high in protein. 

Foods from animal sources such as meat, fish, turkey, chicken, eggs are all good sources of protein for your 12-year-old child.

Dairy products – Dairy products like milk, cheese, and yogurt are good sources of protein for vegetarians and have been a part of traditional Indian diets for centuries.

Protein supplements are a recent addition to the diets of families who are worried about eating less protein.

Protein supplements, however, are not the best way to consume protein because they may have ingredients that can cause various health issues in children. Avoid protein supplements as far as possible.

#3. Fats

Fats are one of the most essential nutrients that a 12-year-old requires.

Fat is the nutrient required to build the brain and other nerve tissues. Fat is also important to generate hormones.

Since the brain of a 12-year-old child is growing rapidly and the body is preparing for puberty and needs to manufacture hormones – good fats are essential at this point in your child’s life.

Fats help the body absorb some vitamins like Vitamin A, Vitamin D, Vitamin E, and Vitamin K.

A small quantity of good fat also helps your child feel full and happy after a meal. This ensures that they are in a good mood and do not overeat.

How much fat should a 12-year old eat?

Fats are very high in calories. 1 gm of carbohydrate gives 4 calories, 1 gm of protein gives 4 calories. 1 gm of fat, however, gives 9 calories.

It is therefore important to focus on avoiding too much-added fat in our meals.

What this means is – focus on adding seeds, nuts coconut and other things to the dishes you cook to make them tasty and give them texture while adding healthy fats to them.

When you use fat in the form of oil to fry something while cooking – use a very small quantity. Also, ensure that it is good fat.

Make sure that fat is not a key ingredient in anything that you are cooking. You should not require more than 4 to 5 tablespoons a day when you are cooking for your whole family.

Avoid deep-frying. Also, avoid eating out and eating packaged and processed food.

Best sources of fat in the balanced diet of a 12-year-old child

  • Good fats are found in plant foods and fish.
  • Monounsaturated fats are found in oils like peanut oil, sesame oil and other seed oils.
  • Polyunsaturated fats are found in vegetable oils.
  • Omega 3 fatty acids are found in oily fish like tuna and salmon.
  • Saturated fats that are good for your 12-year-old are coconut oil and ghee.

However, as good as they may be they must be used in moderation.

When you give your 12-year-old fats – make sure you differentiate between good fats and bad fats.

Children eat a lot of bad fats in desserts, snacks and other fast food. The fats used in these foods are either saturated fats or trans fats – both of which are very bad for health.

These fats in addition to being unhealthy are also addictive and a child who eats foods with these foods usually wants more and more of these. It is best to minimize fats from these sources

#4. Fiber

Fiber requirements for kids

Fiber is extremely important for a healthy heart and gut. High fiber food is also rich in vitamins and minerals. So, it is important for you to include fiber in your child’s diet.

When you are the parent of a 12-year-old child you must pay particular attention to the fiber in your child’s diet.

This is because by this age children start deciding what to eat on their own. And when they do they start choosing foods that are low in fiber content.

How much fiber does a 12-year-old need in their diet

The amount of fiber that your 12-year-old child needs depends on the number of calories they consume through the day from carbohydrates, proteins and fats. On average a child must take 14 grams of fiber for every 1000 calories.

It is difficult to calculate either calorie consumed or the amount of fiber your child has consumed in a day. And that is why a balanced diet for a 12-year-old must have enough whole grains as a carbohydrate source. And enough legumes and nuts as sources of proteins and good fats.

When the source of the calories is fiber-rich it is easy to eat the right amount of fiber in a balanced diet without constantly worrying and calculating.

Foods that are the best source of fiber for a 12-year-old child

  • Grains – whole wheat, brown rice
  • Dals – whole dals like Green moong and brown masoor, kabuli chana, rajma, chowli and so on
  • Vegetables – spinach, bhindi, cabbage, gourds, pumpkin
  • Nuts and seeds – almonds, walnuts, chia seeds, flax seeds etc.
  • Fruits – apple, guava, strawberries, oranges

#5. Vitamins

The growing body and mind of a 12-year-old needs lots of different vitamins to function properly and grow well

Some of the key vitamins that you must include in the balanced diet of a 12-year-old child are

  • Vitamin A
  • The B group vitamins
  • Vitamin C
  • Vitamin E
  • Vitamin D

#1. Vitamin A

Vitamin needed for kids

Vitamin A has a variety of roles in the body. Children need Vitamin A to see properly, to stay safe from infections and to grow.

Growing children who eat restrictive diets or junk food diets may develop a deficiency of vitamin A.

Since your 12-year-old child is on the cusp of rapid growth starting in the teens- you must ensure that your child’s balanced diet has plenty of vitamin A in it.

How much Vitamin A does a 12-year-old child need

The daily vitamin A requirement is 700 to 900 micrograms.

Best sources of vitamin A in the diet of a 12-year-old

Animal Food sourcesRich sources of vitamin A are cod liver oil shark liver oil and liver. Moderately good sources of vitamin A are butter ghee egg yolk.

Plants Food Sources – 70% of the vitamin A present in a plant source is absorbed when a child eats a plant source rich in vitamin

The plant sources of vitamin A are carrots, green leafy vegetables, yellow and red vegetables and ripe mangoes. Another very good source is red palm oil.

#2. B Group Vitamins

The B vitamins are crucial for metabolism and for the utilization of all the nutrients that we take in in our diet. They are also essential for a healthy heart and nervous system.

In a growing child, the B group of vitamins is crucial for good health and growth.

When you plan your 12-year-old child’s balanced diet – make sure you include a source for all the B vitamins.

How much Vitamin B does a 12-year-old need

The daily requirement of vitamin B is as follows  –

  • Vitamin B1 or Thiamine – 1.1 g/day. 1 B1 0 whole grains, liver, pork, dried beans, nuts, seeds
  • Vitamin B2 or Riboflavin – 1.3 g/day. 1.2 – B2 0 soybeans, meat poultry liver eggs mushrooms, milk cheese, yogurt, whole grains, enriched grains
  • Vitamin B3 or Niacin – 15 g/day. 13 B3 – mushrooms, peanut butter, meat fish poultry, whole grains
  • Vitamin B6 or Pyridoxine – 1.6 g/day. 1.6 – potatoes, bananas, whole grains, meat fish poultry liver
  • Vitamin B12 – 2.4 microgram

What are the best sources of vitamin B in the diet of a 12-year-old

All the B group vitamins are present in whole grains, whole pulses and vegetables except vitamin B12.

Vitamin B1 or Thiamine – Whole grains, liver, pork, dried beans, nuts, seeds

Vitamin B2 or Riboflavin – Soyabeans, meat poultry liver eggs mushrooms, milk cheese, yogurt, whole grains, enriched grains

Vitamin B3 or Niacin – mushrooms, peanut butter, meat fish poultry, whole grains

Vitamin B6 or Pyridoxine – potatoes, bananas, whole grains, meat fish poultry liver

Animal products are the only sources of Vitamin B 12. Vegetarians and vegans, therefore, are likely to be deficient in Vitamin B 12.

If you are a vegetarian you can combat vitamin B12 deficiency by eating a high fiber diet and a lot of fermented foods, When gut bacteria break down the fibre in the gut they produce vitamin B 12.

#3. Vitamin C

Vitamin C has a very important role in the balanced diet of a 12-year-old child. Because it is required for the integrity of several structural elements of your child’s body. Vitamin C is also important for immunity.

Since it has a role in facilitating the absorption of Iron in the body – it is very important for your 12-year-old child who is growing rapidly and is likely to soon go into iron deficiency.

How much Vitamin C does a 12-year-old requires

A 12-year-old child would require between 65 to 75 mg /day of vitamin C

Good sources of Vitamin C for a 12-year-old child

Fruits like oranges, mosambi, lemon, grapes, strawberries, red and yellow peppers, papaya etc are rich in Vitamin C

#4. Vitamin D

At the age of 12 years – your child is most likely to be deficient in Vitamin D. It is the commonest vitamin deficiency that has been found in growing children as they approach their teens.

Vitamin D works with Calcium and builds strong bones. This is very important for a 12-year-old child who is growing in height very rapidly.

How much vitamin D does a 12-year-old child require

The daily Vitamin D requirement of a 12-year-old is 600 IU /day

The best sources of vitamin D are

Eggs, milk and sunlight

#6. Minerals

The two most important minerals that you must focus on including in your 12-year-olds diet are – Calcium and Iron because most children in this age group are found to be deficient in these two minerals

#1. Calcium

A 12-year-old child who is growing rapidly must have enough calcium in the diet.

How much Calcium does a 12-year-old require

The daily requirement of Calcium is 1,300 mg/day

What is the best source of Calcium for a 12-year-old child

Dairy products, dark green leafy vegetables, seafood, ragi are the best sources of calcium

#2. Iron

Iron requirements for kids

Iron is a vital mineral that allows blood to carry oxygen to every part of the body.

How much iron does a 12-year-old child need

A 12-year-old boy needs about 11 mg a day. A girl who has started menstruating needs about 15 mg. Once girls start menstruating they are at great risk of developing iron deficiency.

Foods that contain iron

  • For non-vegetarians – Red meats
  • For vegetarians – dark green leafy veggies and beans such as rajma

Balanced Diet Chart For 12-year Old Child

MondayIdli with peanut chutneyRagi banana pancakeMoong Dal Roti and BhindiChocolate oats barsPasta stir-fried with bell peppers
TuesdayGobhi Paratha with curd and pickleRajma CutletWhole Urad dal with Roti and Cauliflower sabjiHerby MakhanasPumpkin soup with garlic bread
WednesdayPesarattu or whole moong dal pancake with coconut chutneyHummus with pita breadRajma and rice with curdHoney almond pralineMixed vegetable and chana dal patties in whole wheat burgers
ThursdayPoha with peanutsDal sabji mini paratha squaresChana masala with rice and curdMasala nutsRice bean and vegetable burritos
FridaySattu parathaPaneer cutlets Masoor dal with bottle gourd sabji and rotiFig and chocolate truffleVegetarian egg frittata
SaturdayMillet Dosa with drumstick SambharAloo parathaMillet Roti with paneer gravyTrail mixMacaroni with cheese casserole
SundayPuri with chana dalChana dal wadaVegetable biryaniYoghurt parfaitPaneer and Vegetable pizza on a whole wheat pizza base

Recipes For 12 Year Old Child Diet

Most of the breakfast and lunch recipes are part of routine cooking or are easily available online.

The recipe for snacks are fun recipes that you can find in this article

#1. Hummus with Pita 

For Hummus

Chickpea1 cup1512
White sesame5 tbsp101
Olive oil2 tbsp597
Garlic5 cloves20
Cumin powder (for garnish)½  tsp 4
Olives, chopped (for garnish)1 tsp3
Salt/ black saltTo taste
For Pita bread

Flour1 cup
Salt½  tsp
Sugar½ tbsp
Yeast1 ½ tsp
Lukewarm water½ cup
Oil½ tbsp


  1. To begin, make the pita bread dough. To the lukewarm water add yeast and sugar. Keep in a warm place for the yeast to rise. 
  2. Sift the flour with salt and mix well. Add the risen yeast and knead a soft dough. Add more water while kneading if necessary. 
  3. Knead for 10 minutes with a little oil. Cover the dough and set aside in a warm place for the dough to rise.
  4. Once the dough is risen knock down the air and knead to bring it back together. 
  5. Cut the dough into lemon sized balls and roll into small chapatis. 
  6. Cook on warm tawa on both sides till it puffs. Make sure to cook on medium to low heat.
  7. For the hummus, Soak the chickpeas for 3-4 hours. Once the chickpeas are hydrated, pressure cook for two whistles. 
  8. Thoroughly wash the sesame seeds and toast them till golden brown.
  9. Toast the garlic cloves as well in very little oil. 
  10. Place the cooked chickpea, sesame seeds, garlic, cumin powder and olive oil in a mixer and blend it to form a smooth paste. Add water if necessary to adjust consistency.
  11. Use it as a dip with cutlets or rotis. 
  12. Optionally, garnish the hummus with cumin powder and chopped olives.
  13. Serve with pita bread and grilled vegetables.

#2. Vegetable Biryani

Jeera rice or Basmati rice1 cup
Carrot, finely chopped1 small
Beans, finely chopped¼ cup
Cauliflower, small florets¼ cup
Jeera½ tsp
Cinnamon¼’’ stick
Cardamom1 no.
Coriander powder1 tsp
Turmeric powder¼ tsp
Ginger garlic paste½ tbsp
Onion, finely chopped1 medium
Green chillies, slit2 nos
SaltTo taste
Oil1 tbsp
Water1.5 cup


  1. Wash the rice thoroughly and soak it for 30 minutes.
  2. Heat oil in a pressure cooker. Add jeera, cinnamon and cardamom once it splutters add onion, split green chilies and ginger garlic paste.
  3. Saute until the raw flavor is gone.
  4. Add in the vegetables and saute. 
  5. Add the coriander powder, turmeric powder. followed by salt. 
  6. Pour the water in the cooker and let it boil. 
  7. Once the water starts bubbling add the drained rice. 
  8. Cover with the cooker lid and pressure cook for 2 whistles. 
  9. Mix the biryani once the cooker cools down. 
  10. Serve hot with raita.

#3. Pasta with Peppers

Pasta of choice1 cup
Carrot, medium cubes1 small
Green bell pepper1 small
Red bell pepper, halved1 no.
Yellow bell pepper halved1 no,
Onion, cubed1 small
Olive oil2 tbsp
SaltTo taste
Garlic, minced5-6 cloves
Pepper¼ tsp
Italian herbs (optional)½ tsp


  1. Cook the pasta as per the packet instructions and rinse it with cool water. 
  2. Cut the onions, bell peppers and carrots into medium cubes. 
  3. Finely chop or mince the garlic. 
  4. Heat oil in a pan and add the garlic. Add the onion and let it cook until the raw flavor from onion and garlic has gone. 
  5. Add in the carrots and saute. 
  6. Now add the peppers and stir for a second. 
  7. Mix in the pasta and add salt, pepper and herbs. 
  8. Toss everything well. 

 Note: Do not overcook the peppers. It should be crunchy. 

#4. Pumpkin Soup with Garlic Bread

Pumpkin, chopped¼ piece
Water, boiled and filtered1 cup
Onion1 small
Garlic 3-4 cloves
Pepper powder¼ tsp
Cream1 tbsp
SaltTo taste
For garlic bread
Whole wheat or multi-grain bread4 slices
Butter2 tbsp
Garlic, minced1 tsp


  1. Peel the pumpkin skin and chop into small cubes. 
  2. Rinse the chopped pumpkin under running water to wash. Roughly chop the onion and garlic.
  3. Heat a teaspoon of oil in a kadai and add the chopped onion and garlic. 
  4. Saute for a few seconds and add pumpkin. Add little water and cook until the pumpkin becomes soft.
  5. Let the pumpkin cool a bit and blend it with water. 
  6. Pour the blended pumpkin mixture into a soup pot and add more water if required.
  7. Add salt and pepper powder and bring to boil. 
  8. To make garlic bread, melt the butter and add the minced garlic. 
  9. Brush the garlic butter on slices of bread and bake at 180 degrees for 5-6 minutes. You can also toast the bread on tawa. Toast both sides with garlic butter.

#5. Vegetable Chana Dal Burger

For patties
Potato1 medium
Carrot1 small
Chana dal¼ cup
Peas2 tbsp
Ginger garlic paste½ tbsp
SaltTo taste
Turmeric powder¼ tsp
Chilli powder¼ tsp
Oil5 tbsp
Bread crumbs¼ cup
For assembly
Whole wheat burger buns4 nos
Mayonnaise1 tbsp
Lettuce or any salad leaf4 nos
Sliced onions, cucumbers and tomatoesoptional


  1. Soak the chana dal and set aside. 
  2. Wash and peel the carrots and potatoes. Roughly chop them.
  3. In a vessel, add the chopped carrot, potatoes, peas and soaked chana dal, add a tablespoon of water.
  4. Pressure cook for 2 whistles. Then reduce the heat and let it cook for 5 more minutes.
  5. Let the cooker cool and take out the cooked vegetables and dal. 
  6. Remove any excess water and mash well. 
  7. Add salt, turmeric powder, chili powder, and ginger garlic paste. Mix well to form a moldable dough. If it is too soft add some bread crumbs. 
  8. Form them into medium-sized patties with ¼” thickness. Roll the patties in breadcrumbs and set aside. 
  9. Heat a tawa and spread oil. Place the patties and cook on both sides until golden brown.
  10. To assemble the burger, slice the whole wheat buns into half and toast the cut side. 
  11. Smear the bottom part of the sliced bun with mayonnaise and place a lettuce leaf. 
  12. Place the vegetable chana dal patty over the lettuce. You can place a slice each of onion, cucumber and tomato if required. 
  13. Place the top half of the bun over the patty and insert a toothpick to keep it in place. (optional)

Note: Place a slice of cheese over the hot patty if required.

#6. Rice, Bean and Vegetable Burritos

For rice
Jeera rice½ cup
Garlic2-3 cloves
Onion, finely chopped1 small
Chili flakes½ tsp
Tomatoes. Finely choppped1 medium
SaltTo taste
Oil5 tbsp
For Beans
Kidney beans¼ cup
Tomato puree¼ cup
Garlic. minced2-3 nos
Cumin powder½ tsp
Chilli powder½ tsp
Raw sugar1 tbsp
Salt To taste
For Vegetable Fajita
Red bell pepper, halved1 no
Green Bell pepper, halved1 no
Yellow bell pepper, halved1 no
zucchini1 small
Oil1 tbsp
Salt & PepperTo taste
Oregano (optional)¼ tsp
For Assembly
Tortilla/ or Chapati5-6 nos
Mashed avocado optional


  1. For Mexican rice, Soak and wash the rice thoroughly. 
  2. Heat oil in a kadai, saute garlic and onion till the raw favour is gone.
  3. Add tomatoes, chilli flakes and salt. Saute until the tomatoes soften. 
  4. Add 1 ¾ cup of water. Adjust salt and bring to boil. 
  5. Once the water starts bubbling add the soaked, drained rice. 
  6. Cook until the rice is well done. 
  7. For the beans, soak the beans overnight. Wash thoroughly and pressure cook for 3 whistles. After the third whistle, reduce the heat and keep for 5 more minutes. 
  8. Heat oil in a kadai, add garlic. When the garlic browns a little add tomato puree, salt, cumin powder and sugar. 
  9. Add in the kidney beans and cook until the liquid reduces a bit. Once done take off the flame and set it aside.
  10. To make the fajita or stir-fried vegetables, cut all the vegetables lengthwise. (You can use any vegetables of your choice other than the once mentioned.)
  11. Heat oil in a pan and add in all the chopped vegetables. Sprinkle salt and pepper and optionally herbs. 
  12. Stir fry continuously on high heat until the veggies are glistening. Make sure not to overcook the vegetables so as to retain its crunch. This shouldn’t take more than a minute.
  13. To assemble the burritos, slightly warm the tortillas or chapatis on the tawa.
  14. Keep the chapati on a plate and spoon some rice in the center, lengthwise. 
  15. Pour some of the beans over the rice. 
  16. Spoon some fajitas over it and roll the chapatis end to end to seal in the filling. 
  17. Serve with sour cream. Optionally you can add some mashed avocado inside the burrito before rolling.

#7. Frittata

Eggs6 nos
Potato1 medium
Carrot1 medium
mushroom5-6 nos
Green pepper1 small
Red pepper1 small
Broccoli, chopped into small florets¼ cup 
Turmeric powder¼ tsp
Chilli flakes¼ tsp
Oil3 tbsp
Milk1 tbsp
Onion, sliced1 medium
SaltTo taste
pepperTo taste


Note: Frittata traditionally requires cooking on the stovetop and then in the oven. If using this method choose suitable cookware that can be used both on gas or oven. If not, use a non-stick deep dish frying pan. 

  1. Thoroughly wash all the vegetables. Slices the potatoes and carrots into thin roundles. 
  2. Slice the mushroom thinly lengthwise. 
  3. Chop the peppers and onions lengthwise. Cut the broccoli into small florets. 
  4. Heat oil in a nonstick pan or an oven-proof cast iron pan. Add the onions and mushroom. Saute on high heat till the mushrooms brown. 
  5. Add in the potatoes and carrots and sprinkle some salt and pepper. Saute until the potatoes are cooked soft. 
  6. Stir in the peppers, broccoli and chili flakes. Saute for a few seconds. Turn the heat to low.
  7. In a bowl, break 6 eggs, add salt, pepper and milk. Beat well until it comes together. 
  8. Pour the beaten eggs over the vegetables. And cook for 5 minutes on low flame.
  9. Preheat the oven to 180 degrees C. transfer the frittata pan to the oven and cook for 8-10 minutes at 180C. 
  10. If you are using a non-stick pan continue to cook on the stove on low flame.  Cover the top with a lid. Check after 6-7 minutes to see if the sides are done. The center should be slightly wriggly, but not too runny. 
  11. Slowly slide the frittata from the pan onto a plate without breaking. Do this very carefully. 
  12. Once the frittata is on the plate, brush the pan with little oil and place it over the frittata upside down. 
  13. Now, slowly lift the plate and flip it over so that the uncooked part on the top is now at the bottom of the pan. Cook on a slow flame for another 5 minutes until the eggs are completely cooked. 
  14. To check, insert a toothpick to see if it comes out clean. 
  15. Cut the frittata into pieces and serve with sauce. 

#8. Macaroni n Cheese Casserole

Macaroni pasta1 cup
Baby corn/ corn, diamond cut¼ cup
Carrot, cubed1 small
Capsicum, cubed¼ cup
Peas2 tbsp
Broccoli, small florets3 tbsp
Garlic, minced½ tbsp
Salt and pepperTo taste
Milk¼ cup
Chilli flakes¼ tsp
Oil3 tbsp
Mozzarella cheese¼ cup
Cheddar cheese¼ cup
Bay leaf1 no.
Italian herbs½ tsp

Note: This is one-pot pasta. There is no need to cook the macaroni separately in water.


  1. Chop all the vegetables into cubes. Chop the baby corn crosswise like a diamond shape. Wash the veggies well, including the peas. 
  2. Heat oil in a kadai, add bay leaf and garlic. 
  3. Add in the carrot, broccoli and peas and stir for a few seconds. 
  4. Add in the remaining vegetables and saute. 
  5. Add salt, pepper, chili flakes and herbs. 
  6. Pour in the milk and ¼ cup of water, bring to boil. 
  7. Add in the macaroni and let the macaroni cook on medium flame in the pot with all the vegetables. 
  8. Once the macaroni is medium done, increase the heat and keep stirring to thicken the liquid and make it saucy. The starch in the pasta helps thicken the cooking liquid. If you feel you need more water add in some hot water. 
  9. Mix in a little bit of the cheese in the pasta. Keep the rest for later. 
  10. Grease a casserole or an oven-safe deep dish. 
  11. Shift the pasta in the dish and cover the top with grated cheese. Sprinkle some herbs and olive oil if desired. 
  12. Bake at 180degC for 8 minutes or until the cheese has melted and started browning. 
  13. Serve warm with bread.

 #9. Paneer n Veg Pizza

For the base
Wheat Flour1 cup
Instant active yeast1 tsp
Salt1 tsp
Sugar ½ tsp
Luke warm water½ cup
Olive oil1 tbsp
For the sauce
Tomatoes5-6 medium
Garlic, minced1 tbsp
Onion, minced½ cup
Herbs 1 tsp
Chilli flakes½ tsp
Salt & Pepper To taste
Oil2 tbsp
sugar1 tsp
For Topping
Paneer, small cubes¼ cup
Capsicum, small cubes¼ cup
Onion, small cubes1 small
Any other vegetables of choice
Mozzarella cheese, grated1 cup
Cheddar cheese, grated1 cup


  1. To make the dough. Sift the flour and salt in a bowl and mix well. 
  2. Make a well in the center of the dough, add the yeast, sugar and ½ cup lukewarm water.
  3. Knead the dough well until soft. Once the dough comes together, shift the dough on a clean kitchen table/ surface.  
  4. Rub oil on our hands and pull the dough, lengthwise and fold it back. Keep repeating this for about 10-15 minutes to get a good airy dough. The dough is ready when you press it with your finger, it slowly bounces back. 
  5. Shape it into a ball and place it in a large greased bowl. Place a damp kitchen towel over the dough and let it rise for a few hours. 
  6. Once it is doubled in size. Knockback, i.e press all the air out slowly and knead for a few minutes. 
  7. Divide the balls into 2 smaller balls and set it aside on a floured surface to rise. 
  8. Meanwhile, make the sauce. Blend the tomatoes into a puree. 
  9. Heat oil in a pan, add garlic and onion. Cook until the raw flavor is gone. 
  10. Add in the pureed tomatoes and simmer on medium heat until the raw flavor of the tomatoes is gone. You can add salt to fasten this process. 
  11. Add salt, pepper, herbs, chili flakes and sugar. Mix well. Add water to adjust consistency. The sauce should be fairly thick. 
  12. Preheat the oven to 200C. 
  13. Roll out the dough and put it on a baking dish/ pizza plate. 
  14. Spread the tomato sauce over the dough base. 
  15. Spread the grated cheeses. 
  16. Place the cubed vegetables over the cheese. 
  17. Bake for 8-10 minutes. 
  18. If you don’t have an oven you can make it on a tawa. Roll out the dough and place it on a cast iron dosa pan. Spread sauce, cheese and top with vegetables. 
  19. Cook on low flame keeping the tawa covered Until the bread rises and is slightly charred when you check the bottom. 

Final Words

Your 12-year-old child is about to enter the teen years and adolescence. What your child wants most at this point is an adventure. That is why when you plan a healthy diet chart for them you must fill it with exciting global flavors.

In addition, your almost teen is absolutely unafraid. Sometimes they may be unafraid to the point of being reckless. That is why you cannot frighten your child into eating healthy food because of the fear of falling sick. You must turn healthy food into something attractive.

The diet chart for a 12-year-old child that I have shared above combines health with novelty and taste. If you use fresh ingredients – you will be able to ensure that your child eats healthy food every day at every meal. 

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