Pa chisodzera ndi nthawi imene mwana amakula kwambiri kufikira pamene thupi lake lakhwima, wasiya kutalika komanso atha kubereka. Iyi ndi nthawi ya pakati pa zaka khumi mpaka zaka khumi ndi zisanu ndi zitatu (10-18). Ana achisodzera amafunika kudya zakudya zopatsa thanzi kuti akwaniritse zofunika kuti akule kufikira pa msinkhu wawo. Ana achisodzera amafunikanso zakudya zopatsa mphamvu chifukwa iwowa amasewera kwambiri komanso kupita ku sukulu. Ana achisodzera adye motere:

• Adye katatu pa tsiku ndi zotolatola zopatsa thanzi monga zipatso ndi masamba
• Adye zakudya zochokera ku magulu asanu ndi imodzi (6) tsiku lililonse
• Anyamata achisodzera amakhala akumela minofu ndipo amapanga masewera olimbitsa thupi ambiri kuposa atsikana ndipo iwo amafunika zakudya zopatsa mphamvu zambiri kuposa atsikana.
• Atsikana achisodzera amafunika zakudya zopatsa magazi zochuluka kuposa anyamata chifukwa iwo amakhala ayamba kusamba. Kotero kuti atsikana achisodzera akuyenera kudya  chiwindi, mazira, nyama, masamba obiliwira ndi mpunga wa brown.
• Anyamata ndi atsikana achisodzera akuyenera kumadya zakudya zomwe zimapereka michere yofunikira ku thupi la munthu monga:
  • Calcium (olimbitsa mafupa): yemwe amapezeka mu usipa, matemba, utaka ndi zina za mugulu la nyama.
  • Zinc; nyama, yemwe amapezeka mu nsomba, zamugulu la nyemba, mtedza komanso mazira.
  • Vitamin C; yemwe amapezeka mu masamba obiliwira. Tsabola, kabichi, zipatso ndi matimati.