Healthy Diet for 12-Year-Olds: Essential Foods & Nutrition

Fruits: Oranges, apples, grapes, bananas, berries, peaches, plums, etc.

Vegetables: Leafy greens (spinach, kale, lettuce), carrots, broccoli, cauliflower, tomatoes, cucumbers, peppers, etc.

Whole grains: Oatmeal, brown rice, whole-wheat bread, quinoa, etc.

Lean protein: Fish, chicken, beans, lentils, nuts, seeds, tofu, etc.

Low-fat dairy: Milk, yogurt, cheese, etc.

Healthy fats: Olive oil, avocado, nuts, seeds, etc.

Water: Children aged 9 to 13 need about 2.4 litres (80 fluid ounces) of fluids a day.