Include lean protein sources in the diet, such as chicken, turkey, fish, tofu, beans, and legumes. Protein is essential for muscle development, tissue repair, and overall growth during the teenage years.
Choose whole grains like brown rice, quinoa, oats, and whole wheat bread. Whole grains provide complex carbohydrates and fiber, offering sustained energy for active teenagers and supporting their growth.
Incorporate dairy products or fortified dairy alternatives for a good source of calcium and vitamin D, crucial for bone health and development. Options include milk, yogurt, and fortified plant-based alternatives.
Encourage a variety of colorful fruits and vegetables to ensure a diverse range of vitamins, minerals, and antioxidants. These nutrients are vital for overall health, immune function, and growth.
Include nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds. These provide healthy fats, protein, and essential nutrients that support brain development and overall well-being.
Incorporate sources of healthy fats such as avocados, olive oil, and fatty fish like salmon. Healthy fats are essential for brain development, hormone production, and overall growth.
Include iron-rich foods like lean meats, poultry, fish, beans, and leafy green vegetables. Iron is crucial for preventing anemia and supporting the transportation of oxygen in the blood.
Ensure an adequate intake of low-fat dairy or fortified plant-based alternatives for a good source of calcium, which is crucial for bone health and development during the teenage years.