They require an additional 30 - 35 mg or iron per day during this time. To ensure a sufficient quantity of iron, include whole grain cereals, green leafy vegetables, liver, raisins and dried dates in the diet. Bone growth demands calcium. A good calcium intake is also important during this period for strong and healthy bones and teeth and to prevent osteoporosis during later life. A healthy diet must incorporate at least 2 glasses of milk per day or any other dairy product.
Calcium is also present in good quantity in fish and green leafy vegetables.
The need for thiamine, riboflavin and niacin increases directly with increased caloric intake. Vitamin B12 is essential for DNA and RNA synthesis and is needed in higher amounts when tissue synthesis is occurring rapidly. Food sources that include these vitamins are bran, peanuts, peas, beans, liver, milk, green leafy vegetables, egg white, fish and wheat germ. Food should contain high calories, protein, minerals and trace elements. Since the calorie requirement is greater in the daytime that in the night, more calories must be provided during the day.