1. Complex carbohydrates
Complex carbs are sugars that the body digests slowly, causing a steady release of glucose (a simple sugar) into the bloodstream. A steady release of glucose is essential for hunger and appetite regulation and energy metabolism. Whole grains and cereals, legumes, fruits, and starchy vegetables are good sources of complex carbohydrates. So, add these foods to your child’s diet in moderation and as a part of a healthy and wholesome diet.
2. Lean protein
Protein is the building block of life and helps regulate many functions in the body, from cell regeneration to enzyme production. Add healthy sources of protein, such as beans, legumes, tofu, low-fat dairy, egg whites, chicken, fish, and nuts, to your child’s daily diet for muscle growth. Children between four and 14 years require 19 to 46 grams of protein per day.