These are rich in vitamins, minerals, antioxidants, and fiber. Encourage a variety of colorful fruits and vegetables such as berries, leafy greens, citrus fruits, carrots, and broccoli.
Calcium is crucial for bone development, and dairy products like milk, yogurt, and cheese are excellent sources. If the teenager is lactose intolerant or follows a vegan diet, consider fortified plant-based milk alternatives.
Whole grains provide complex carbohydrates, fiber, and various nutrients. Include foods like whole wheat bread, brown rice, quinoa, oats, and whole grain pasta to support energy levels and overall health.
Protein is essential for muscle development and overall growth. Include sources like lean meats (chicken, turkey, fish), eggs, dairy products (yogurt, milk, cheese), legumes, and tofu in their diet.
These are nutrient-dense snacks that provide essential vitamins, minerals, and healthy fats. Almonds, walnuts, chia seeds, and flaxseeds are good choices.
Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats are essential for brain development and overall well-being.
Iron is important for preventing anemia and supporting overall growth. Include iron-rich foods such as lean meats, poultry, fish, fortified cereals, beans, and leafy green vegetables.
Water is crucial for overall health and well-being. Encourage teenagers to drink an adequate amount of water throughout the day. Limit sugary drinks and sodas, and opt for water, herbal teas, or infused water.