Meshulam said the egg, avocado, fruit, and toast deliver good fats, antioxidants, fiber, and energy. Vitamin D and iron are essential for bone and muscle growth.
"That's 20% of the recommended daily consumption for this age group, 1,000 mg." Look for a fortified label or 300 mg of calcium in the nutrition facts panel.
1 cup of cooked black beans offers about 5 mg of iron, 30-40% of the iron needed for adolescent girls and boys.
Calcium is necessary for bone metabolism, nerve conduction, and endocrine support, whereas vitamin D helps absorb calcium.
Rose-Francis recommends a vegetable omelet, whole grain pancakes, and oats. Fiber promotes healthy gut bacteria and regularity.
She recommends a delicious breakfast with salmon, which provides omega-3 fats, vitamin D, selenium, iron, and marine-based antioxidants.
Meshulam recommend combining fruits for carbs and sweetness, nut butter, seeds, or nuts for fat and satiety, and yogurt or milk for protein and calcium.