Provide a variety of whole grains such as brown rice, quinoa, oats, and whole wheat bread. These grains are rich in fiber, vitamins, and minerals essential for sustained energy and overall health.
Include lean protein sources like chicken, turkey, fish, eggs, tofu, and legumes in their diet. Protein is crucial for muscle development, repair, and overall growth.
Ensure an adequate intake of calcium and vitamin D through dairy products (milk, yogurt, cheese) or fortified dairy alternatives. These nutrients are essential for bone health during the teenage growth spurt.
Encourage a variety of colorful fruits and vegetables to provide a range of vitamins, minerals, and antioxidants. These contribute to overall health, immune function, and skin health.
Incorporate nuts (almonds, walnuts) and seeds (chia seeds, flaxseeds) into their diet. These are rich in healthy fats, protein, and essential nutrients that support brain health and overall growth.
Include sources of healthy fats like avocados, olive oil, and fatty fish (salmon, trout). Healthy fats are essential for brain development, hormone production, and overall cellular function.
Ensure an adequate intake of iron-rich foods such as lean meats, poultry, fish, beans, and fortified cereals. Iron is crucial for preventing anemia and supporting overall growth.
Hydration is often overlooked but is crucial for overall health. Encourage teenagers to drink an adequate amount of water throughout the day, as it plays a role in digestion, nutrient absorption, and maintaining energy levels.