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check out these nutrition basics for girls and boys at various ages, based on the latest dietary guidelines for americans. consider these nutrient-dense foods: protein. choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds. fruits. encourage your child to
one-quarter cup of dried fruit counts as one cup-equivalent of fruit. when consumed in excess, dried fruits can contribute extra calories. vegetables. serve a variety of fresh, canned, frozen or dried vegetables. aim to provide a variety of vegetables, including dark green, red and orange, beans and peas...
https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-kids/art-20049335