Essential Nutrition for Healthy Growth and Development

Essential Fruits and Vegetables

Fruits and vegetables: These are essential every day. Fruit juice, for example, is rich in vitamin C and helps prevent the reduction of defenses during times of change, such as adolescence.

The Importance of Dairy for Bone Health

Dairy: Daily consumption of dairy products promotes growth and provides the calcium you need to properly nourish your skeleton.

Fish and Shellfish for Growth

Fish and shellfish: Oily fish (tuna, sardines, salmon, and mackerel) are especially recommended because they provide high concentrations of vitamins A and D, which are very necessary during growth periods. Squid, cuttlefish, and mussels are also highly recommended foods.

Proteins for Muscle and Brain Function

Proteins: They are vital for building strong muscles and also for the proper functioning of the brain. If you do not eat enough protein, your brain power will be diminished. Don't forget to have a good breakfast so you can perform at your best in class.

Animal Protein Sources

Animal protein: Meat, poultry, fish, eggs, and dairy products.

Vegetable Protein and Combinations

Vegetable protein: Soy, artichoke, asparagus, cauliflower, and broccoli. If we eat vegetables and cereals together in the same meal, the combination provides a protein as good as eggs or any other food of animal origin.

Managing Fat Intake

Fats: Fats are necessary to perform very important functions, but their intake should be moderate. You should limit your intake of fast and processed food, industrial baked goods, hot dogs, and cold cuts.

Carbohydrates: Your Body's Primary Fuel

Carbohydrates: Carbohydrates are our body's fuel. Since they are absorbed slowly, the ideal is to consume them before playing sports. For the same reason, it is not recommended to eat them for dinner, since it is more difficult to burn them while you sleep.

Carbohydrates should make up 50% of your diet. These are divided into two types:

• Complex carbohydrates: Generally starchy foods such as bread, pasta, rice, and potatoes.
• Simple carbohydrates: Sugary sweet foods.

The Role of Vitamins in Development

Vitamins: They do not produce energy directly in our body; therefore, they do not make us fat. All vitamins are necessary to grow properly.

Functions of the Most Important Vitamins

• Formation of bones and teeth.
• Keeping skin and hair healthy.
• Protection of the respiratory, digestive, and urinary systems.