Vitamins and Minerals Your child needs a variety of vitamins and
minerals. Brightly coloured foods such as spinach, carrots,
squash, and peppers tend to be packed with them. Calcium and
Iron It's especially important your child gets plenty of calcium
and iron. Calcium helps your child build healthy bones which are
important, especially if your child breaks a bone or gets a
stress fracture. Calcium-rich foods include: dairy products like
milk, yoghurt, and cheese, as well as leafy green vegetables,
such as broccoli. Iron helps carry oxygen to the different body
parts that need it. Iron-rich foods include: red meat, chicken,
tuna, salmon, eggs, dried fruits, leafy green vegetables, and
whole grains. Protein can help build your child's muscles (along
with regular training and exercise). But there's no need to
overload on protein because too much of it can lead to
dehydration and calcium loss. Protein-rich foods include: fish,
lean red meat and poultry, dairy products, nuts (beware
allergies), soy products, and p