8 Must Have Foods For Teenagers For Overall Growth

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Protein is essential for growth and muscle development. Include sources like lean meats, poultry, fish, tofu, legumes, and low-fat dairy in their diet.

1. Lean Protein

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Whole grains like brown rice, quinoa, whole wheat bread, and oats provide fiber and energy for growing bodies. They also help maintain steady blood sugar levels.

2. Whole Grains

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Calcium is crucial for bone health, and dairy products like milk, yogurt, and cheese are excellent sources. If lactose intolerant, consider fortified plant-based options.

3. Dairy Products

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Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Encourage a colorful variety to ensure a range of nutrients.

4. Fruits and Vegetables

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Nuts and seeds, like almonds, walnuts, and chia seeds, provide healthy fats, protein, and essential vitamins and minerals. They are great for snacks or as additions to meals.

5. Nuts and Seeds

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Avocado, olive oil, and fatty fish like salmon contain healthy fats, which are essential for brain development and overall growth.

6. Healthy Fats

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Eggs are a complete protein source and provide a range of essential nutrients. They are versatile and can be used in various dishes.

7. Eggs

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Legumes such as beans, lentils, and chickpeas are rich in protein, fiber, and various vitamins and minerals. They are excellent for plant-based or vegetarian diets.

8. Legumes

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