Dr. Dhaygude recommends focusing on nutrient-dense foods to meet the dietary needs of growing children. Here’s a breakdown of essential nutrients and their sources:

1. 1. Protein:
      Protein supports growth, muscle development, and overall body function. Include:

      • Lean meats and poultry
      • Seafood
      • Eggs
      • Beans, peas, and soy products
      • Unsalted nuts and seeds

   2. Fruits:
      Fruits provide essential vitamins and antioxidants. Encourage your child to eat a variety of fresh, canned, frozen, or dried fruits instead of fruit juices to avoid added sugars.

   3. Vegetables:
      Vegetables are rich in fiber, vitamins, and minerals. Serve a colorful variety of fresh, canned, frozen, or dried vegetables to ensure a well-rounded intake.

   4. Grains:
      Whole grains are a great source of energy and fiber. Opt for:

      • Whole-wheat bread
      • Oatmeal
      • Quinoa
      • Brown or wild rice
      • Popcorn (unsalted and without butter)

   5. Dairy:
      Dairy products provide calcium and vitamin D for strong bones and teeth. Choose fat-free or low-fat options, such as:

      • Milk
      • Yogurt
      • Cheese
      • Fortified soy beverages