Rich in vitamins, minerals, and antioxidants, fruits and vegetables support overall health and development. Encourage a variety of colorful options to ensure a broad range of nutrients.
Dairy products like milk, yogurt, and cheese are excellent sources of calcium and vitamin D, crucial for bone development and overall health.
Whole grains such as brown rice, quinoa, and whole wheat provide essential nutrients like fiber, B-vitamins, and minerals. These contribute to sustained energy levels and overall well-being.
Foods like lean meats, poultry, fish, tofu, legumes, and eggs are rich in protein, essential for muscle development and overall growth.
Almonds, walnuts, chia seeds, and flaxseeds are good sources of healthy fats, omega-3 fatty acids, and various essential nutrients. These support brain health and overall development.
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are crucial for brain development and can help support a healthy cardiovascular system.
Girls are particularly vulnerable to iron deficiency, especially as they start menstruating. Include iron-rich foods like lean meats, beans, lentils, and dark leafy greens to support healthy blood and prevent anemia.
Hydration is essential for overall health. Encourage girls to drink an adequate amount of water throughout the day to support digestion, nutrient absorption, and overall well-being.