Protein: 

Vital for muscle development and immune support. Incorporate sources like tofu, lentils, chickpeas, quinoa and nut butters.

Healthy Fats:

Essential for brain health and vitamin absorption. Include omega-3-rich foods such as flaxseed oil, chia seeds, and walnuts.

Iron:

Supports cognitive development and energy. Enhance absorption by pairing iron-rich foods like lentils and leafy greens with vitamin C sources.

Calcium:

Crucial for bone development. Opt for calcium-fortified plant milks, tofu, tahini and leafy greens.

Iodine:

Important for metabolism and thyroid function. Use iodised salt and consider seaweed in moderation.

Vitamin B12 & D:

Since these are limited in plant-based sources, supplementation is recommended to support neurological health and bone development.