1. protein: protein is an important nutrient necessary for children's physical development. They should take enough protein to support the growth of muscles and bones. Sources of high-quality protein include fish, poultry, beans, nuts and dairy products.
2. Carbohydrate: Carbohydrate is the main source of energy. Choose complex carbohydrates such as whole wheat, vegetables and fruits instead of simple carbohydrates such as sugar and white bread.
3. Fat: Fat is necessary to maintain the normal function of the body. Choose healthy fat sources, such as olive oil, fish oil, nuts and avocados. Avoid eating too much saturated fat and trans fat.
4. calcium and vitamin d: calcium and vitamin d are essential for bone health. Make sure your child gets enough calcium, such as milk, yogurt, cheese and beans. At the same time, encourage them to do outdoor activities and promote the synthesis of vitamin D.
5. Iron: Adolescent girls may face iron loss during menstruation, so they need extra iron intake. Red meat, chicken, fish, beans and green leafy vegetables are all good sources of iron.
6. Vitamins and minerals: Make sure your child gets enough vitamins and minerals, such as vitamin C, vitamin A, zinc and magnesium. A diversified diet can help them get these nutrients.
In addition, encouraging children to maintain adequate water intake, avoiding excessive intake of caffeine and sugar, and regular physical exercise are also important factors to maintain health. Every child's nutritional needs may be different. It is best to consult a professional doctor or dietitian for personalized advice.