7. Fish
Fish is a rich source of high-quality protein and essential nutrients, such as omega-3 fatty acids, selenium, iodine, and vitamin-D and B12. These nutrients could play a role in the healthy physical and cognitive development of children and teens. Pick low-mercury fishes, such as salmon, sardine, and tuna, and add them to a variety of dishes.
8. Eggs
Egg is a high-protein food consisting of several micronutrients and omega-3 fatty acids. It even contains 13 different vitamins essential for healthy growth (24). Scrambled egg, egg roll, egg sandwich, egg avocado salad, and egg noodles are healthy egg recipes that children and teens can consume regularly.
