Which Food is Good For Children Growth?

Children need a balanced diet for proper development. Their bodies require proteins, calcium, iron and vitamins which can be found in food sources like grains, fruits and vegetables, dairy and protein-rich sources like eggs.

Eggs contain an abundance of choline, an essential nutrient for brain development. Furthermore, eggs provide protein, riboflavin, folate and iron.

Starches and Grains

Children need carbohydrates for energy and should primarily obtain them through whole food sources such as vegetables, starchy fruits, grains and beans. Processed sugary treats such as cakes, pastries, cookies ice cream and soft drinks which contain free sugars and unhealthy fats may impair nutrient absorption.

Grain products like wheat, pasta, rice, quinoa, couscous and barley contain high levels of fibre as well as essential B vitamins, iron magnesium and selenium nutrient content. When eating grains it’s best to opt for whole grain varieties since refined flours have lost much of their nutritive benefits.

Legumes like kidney beans and lentils are protein-rich foods, providing energy, folate, potassium and iron (12). Dairy products, including milk and yoghurt are an excellent source of calcium essential for bone development; if lactose intolerance is an issue for your child consider non-dairy alternatives fortified with calcium (13).

Carb-rich vegetables like sweet potato, corn and carrots make great additions to any meal and are both delicious and nutritive. When eating starchy vegetables like these, remember to leave their edible skins intact as this contains vital vitamins.

Leafy vegetables like kale, turnip greens and bok choy provide essential calcium for both children and adults alike. Incorporating such veggies regularly into meals to ensure your kids get enough of this vital nutrient.

Fruits and Vegetables

Fruits and vegetables provide children with essential vitamins and minerals necessary for growth and development, including fibre, vitamins and minerals that support optimal development for children. Furthermore, they provide natural sugars – glucose and fructose – which give children energy while offering them a healthy alternative to high-sugar processed items they might otherwise consume.

Include at least one serving of fruit and two of vegetables every day, whether fresh, frozen, tinned or dried as long as they haven’t been heavily processed. Experiment with different colors, shapes and textures of these foods by serving cereal topped with fruit; serving salad as snacks; or adding veggies into soups and casseroles.

Lean meats, fish, eggs and nuts provide essential sources of protein – essential for muscle development – as well as essential vitamins and minerals like iron, zinc and vitamin B12. Be wary when feeding children foods high in fat content as these could contribute to weight gain.

Milk provides essential bone and tooth health-promoting calcium and phosphorous. In addition, milk provides protein as well as other important vitamins like D, K2, Mg2 and folate.

Make sure your child eats a variety of fruits and vegetables, even if they don’t enjoy them, to ensure they receive all essential vitamins and minerals, potentially leading to future acceptance of new tastes. Encourage them to choose and prepare their food themselves whenever possible – such as washing and cutting up a salad, helping prepare soups or casseroles, growing herbs in pots or gardens as a means of learning where their food originates.

Nuts and Seeds

Nuts and seeds provide children with essential vitamins, minerals, antioxidants, healthy fats and proteins needed for growth and learning. Furthermore, nuts are rich sources of fibre to aid digestion and nutrient absorption (1)

Kid-friendly lentils make an excellent protein source, providing iron, zinc, magnesium, vitamin E and niacin in abundance. (2)

Seeds provide your child with important dietary fibre, phosphorous, potassium and calcium benefits as well as being an excellent source of Vitamin E and selenium. Add seeds to their meals or snacks daily!

Almonds provide essential folic acid and L-carnitine that support brain development, while peanuts contain healthy fats, protein, riboflavin and vitamin B6 that provide vital nutrition. (3)

Nuts and seeds have many health benefits that may assist with cholesterol reduction, blood pressure regulation, heart health maintenance, regular bowel movements and supporting bone health.(1)(1)(1)

As part of their daily nutrition, it is suggested that children consume raw or dry roasted unsalted nuts and seeds daily, either raw or dry roasted without added salt and sugar from supermarket nut and seed mixes. An easy alternative would be roasting at home; simply spread a layer of nuts or seeds onto a baking sheet and lightly coat them in oil before placing in the oven for 10 minutes for roasting before enjoying as a snack or adding them into salad or rice dishes as an addition. Note however, whole nuts (especially peanuts) present choking hazards for children under four years of age so it would be wiser to grind or crush before serving to your child!

Lean Meat

Protein is an integral component of a nutritious diet for children, providing building blocks for muscle tissue while helping keep them feeling full so they’re less likely to consume empty calorie snacks such as candy.

Meat and poultry are excellent sources of protein, yet consumption should be consumed in moderation due to high amounts of saturated fats that could contribute to obesity, heart disease and other health concerns. Opting for healthier options like chicken, fish, lean beef and dairy products such as dairy milk is recommended instead.

Selecting lean cuts of chicken, pork and beef are among the best choices when selecting meat for consumption. Lean cuts have less than 10 grams of total fat content with no more than 4.5 grams of saturated fat content and 95 milligrams or less of cholesterol – at Lake Geneva Country Meats we offer many tasty items which meet this criteria!

For optimal nutrition, use low-fat cooking methods such as baking or roasting instead of frying. Skim and drain fat off meat before serving; season with herbs like rosemary or sage for flavor without added calories or sodium; use beans, tofu, tempeh or whole grains like quinoa as alternatives for protein source while simultaneously contributing calcium for bone development in children.


One cup of cooked chicken provides approximately 22 g of protein and several B vitamins (primarily thiamin, Vitamin B6 and pantothenic acid). Furthermore, chicken contains tryptophan which contributes to serotonin production and restful sleep; its low fat content makes it an ideal option for children helping them feel full.

Studies examining the development of malnourished children reveal that animal-sourced foods like meat, fish and eggs are critical in aiding them to reach their full potential. Christine Stewart and her team conducted extensive work with malnourished families living in Ecuador’s highlands; during that period they observed infants who received one egg every day had significantly better growth outcomes than those who weren’t receiving an egg on an ongoing basis (2).

Red meat provides children with essential proteins for building tissues and muscles – helping them grow taller! Furthermore, it contains iron which may prevent anemia; however, too much red meat consumption could result in high amounts of saturated fat intake; for best results opt for leaner options like skinless chicken or fish instead.

Milk is an invaluable source of protein, vitamin D, phosphorus, calcium and magnesium – not to mention potassium, iodine zinc and choline which promote healthy bones and teeth in children. When possible children should drink whole milk until age five years; thereafter they can switch to skimmed or one per cent fat milk as their main beverage source.

Nutrient-enriched eggs offer an affordable way to enhance children’s diets. Packed with extra protein and important micronutrients such as lutein, selenium, Omega-3 fatty acids and Vitamin E, they’re available commercially and can easily replace regular eggs in diets.