Nutrition

Brief summary of best nutrition for children and adolescents:

• Balanced Diet: Provide a variety of foods from all food groups — fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

• Adequate Protein: Essential for growth and development (sources: poultry, fish, beans, eggs, nuts).

• Healthy Fats: Include omega-3 and unsaturated fats from fish, nuts, seeds, and avocados; limit trans fats and fried foods.

• Vitamins & Minerals: Ensure enough calcium, vitamin D, iron, and zinc for bone health and growth.

• Hydration: Encourage water as the main drink; limit sugary beverages and sodas.

• Portion Control: Provide age-appropriate servings to prevent under- or over-eating.

• Limit Processed Foods: Reduce intake of high-sugar snacks, fast foods, and foods high in salt.

• Healthy Habits: Encourage regular family meals, mindful eating, and avoiding skipping breakfast.

Overall, children and adolescents thrive on nutrient-dense foods that support growth, brain development, strong bones, and lifelong healthy habits.