Include lean protein sources such as chicken breast, turkey, fish, tofu, beans, lentils, and low-fat dairy products like Greek yogurt. Protein is essential for muscle growth, repair, and overall development.
Opt for whole grain foods like brown rice, quinoa, whole wheat bread, oats, and whole grain pasta. Whole grains provide complex carbohydrates, fiber, vitamins, and minerals for sustained energy and proper growth.
Encourage a variety of fruits and vegetables in their diet, including colorful options like berries, oranges, spinach, kale, carrots, and bell peppers. Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber necessary for growth and immune function.
Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil. Healthy fats are important for brain development, hormone production, and absorption of fat-soluble vitamins.
Ensure an adequate intake of calcium and vitamin D for bone health by including dairy products like milk, cheese, and yogurt. For those who are lactose intolerant or prefer plant-based options, fortified plant milks (e.g., almond milk, soy milk) and calcium-fortified foods are suitable alternatives.
Eggs are a nutrient-rich food containing high-quality protein, vitamins, minerals, and essential fatty acids. They are versatile and can be included in various dishes such as omelets, scrambles, and sandwiches.
Provide nutritious snacks like fresh fruit, cut vegetables with hummus or yogurt dip, whole grain crackers with cheese, or homemade trail mix with nuts, seeds, and dried fruit. Avoid overly processed snacks and sugary treats.
Hydration is crucial for overall health and growth. Encourage teenagers to drink plenty of water throughout the day, especially during physical activity and hot weather. Limit sugary beverages and caffeinated drinks.