“The egg also contains vitamin D and iron, which are important for bone and muscle development.”.
“It’s important to build up calcium stores while the child is young since once you get older, calcium absorption decreases,” Anderson-Haynes said.Combine fruits for carbs and sweetness, nut butter, seeds or nuts for fat and satiety, and yogurt or milk (plant or dairy) for protein and calcium, according to Anderson-Haynes and Meshulam.
She suggests eggs and something like Applegate Organics Chicken & Apple Breakfast Sausage, which is organic and contains nothing artificial for a combination of protein and iron.“Iron becomes increasingly important for female teenagers who begin menstruation, and protein is important for their growing muscles,” Meshulam said.″For example, 1 cup of cooked black beans provides about 5 mg of iron, about 30-40% of the iron needed for adolescent girls and boys, respectively,” Anderson-Haynes said.“Calcium is important for bone metabolism, nerve conduction and endocrine support, while vitamin D is important for the absorption of calcium,” said registered dietitian nutritionist Kimberly Rose-Francis.“Scrambled eggs and protein shakes containing at least 16 grams of protein are good options for breakfast for seniors,” Rose-Francis saidShe also suggests a savory breakfast with salmon, which contains brain-boosting omega-3 fats, vitamin D, selenium, iron and marine-based antioxidants