What Food is Good For Child Growth?
Though height depends primarily on genetics, eating well-balanced can help accelerate their growth. (2)
Starchy foods like potatoes, bread and rice provide energy-rich carbohydrates to give your children. Plus they’re full of vitamin B, fibre, iron and magnesium!
Eggs are an excellent source of protein for children who are lactose intolerant, and soymilk with added calcium and Vitamin D could also provide them with essential nutrition.
Fruits are an invaluable source of nutrition that support children’s overall health, growth and development. Plus they contain natural sources of fibre as well as other plant compounds which may lower disease risks.
Citrus fruits such as oranges, lemons and limes provide your children with vitamin C for an increase in immunity. Consider including citrus juice or fruit (packaged without syrup) into their daily diet for best results.
Apples are an excellent source of dietary fibre, potassium and vitamin C. You can puree or combine apples with organic yogurt for infants; or cut thinly and serve them as finger food once your child begins feeding themselves.
Plums are low on the glycemic index and packed full of potassium, fiber and vitamins A and C – perfect for desserts, smoothies or making an irresistibly flavorful compote!
Pears are packed with dietary fibre, vitamin C and some vitamin E – not to mention they’re low in potassium content! That makes pears an ideal fruit choice for children who require reduced potassium diets due to kidney issues.
Vegetables provide your child with vitamins, minerals and antioxidants essential for healthy development. Furthermore, vegetables provide important fibre and water consumption. Try including various colors of veggies each week, especially those rich in eye-nourishing vitamin A such as carrots or those that can prevent anemia such as spinach.
Dark leafy green vegetables such as spinach, kale, collard greens and Swiss chard contain essential micronutrients such as Vitamin A, C K folate potassium calcium magnesium for healthy development in kids. Try mixing it into a smoothie or add it into their favorite meal such as soup or salad!
Leafy greens are rich in protein, which helps build muscle and boost the immune system. If your kid is vegetarian, protein-rich foods like whole grains, dals, pulses and fortified soy beverages could provide necessary nourishment.
Eggs are an excellent source of protein and boast calcium, vitamin B12, riboflavin and choline as well as being low-calorie foods that can easily fit into your child’s daily diet. Not only that but eggs can be prepared in various ways such as over easy, sunny side up or even in an omelette – simply be wary not to add the yoke as this contains fat!
They provide an excellent source of lutein and zeaxanthin, antioxidants that reduce the risk of cataracts and macular degeneration in old age. Furthermore, they contain plenty of vitamin A which is crucial to eye health – studies show that malnourished children fed high-protein diets experienced increased growth compared to those not eating such diets.
Include two to four eggs daily in your child’s meal, but make sure they are cooked correctly to prevent food-borne diseases. In addition, provide your child with plenty of nutrient-rich foods like cereals, whole grains, nuts, legumes fruits and vegetables; avoid sugary snacks such as soda and junk foods which hinder growth; ensure they get adequate calories to support an active lifestyle as sedentary lifestyle can stunt development and cause other health problems over time.
Yogurt is one of the healthiest and tastiest treats that children enjoy eating, offering essential protein and calcium nutrition as they grow taller and strengthen bones. Milk, a main component of yogurt, also promotes bone health as children grow taller with stronger bones thanks to vitamin A which strengthens immunity and eyesight. When selecting yogurt for your children’s diet make sure it contains calcium phosphorus potassium zinc vitamin A riboflavin B12 protein!
Researchers have discovered that regular yogurt consumption can significantly boost children’s height and weight for their age. The study involved 209 preschool children whose height and weight fell below reference levels; half received yogurt while others received no additional food or supplements during this timeframe. Results demonstrated that those consuming yogurt experienced greater height gains as well as greater bone mineral density than those who didn’t, with those receiving yogurt showing greater increases. Researchers believe the high intake of calcium, phosphate, and vitamin D found in yogurt contributing to these positive results.
Nuts are packed with protein and calcium (15). Furthermore, omega 3 fatty acids found in nuts help support brain health (16). Therefore it is beneficial to include nuts in your child’s diet as they provide essential nutrition that contributes to growth and development. Common nuts recommended include almonds, pistachios and walnuts – they can even be added raw into salads, cereals or healthy desserts!
Nuts are both nutritious and energy dense (17). When giving peanut butter or any nut paste/puffs to your baby, try mixing 1/4 tsp with another food they normally consume (such as vegetable puree) before increasing gradually in quantities until any allergic reactions ( redness, itching or diarrhoea ) arises before increasing more substantially.
Once your 5-year-old has the ability to handle the texture of nuts, they may enjoy whole nuts or ground roasted peanut/almond flour. Also use nuts to create nut milk which you can then incorporate into various food items such as smoothies or yoghurt. As it is possible for these nuts to cause choking incidents, always offer small pieces.
Pulses & Beans
Pulses & beans are rich sources of iron, protein, Vitamin B and fiber – essential components in helping to regulate cholesterol and blood sugar levels while simultaneously neutralising harmful free radicals produced during metabolism – contributing towards the prevention of diseases like heart disease, cancer, diabetes and obesity in children.
Beans, peas and lentils belong to the legume family and collectively known as pulses. The edible seeds grown within pods include kidney, black, pinto and navy beans as well as chickpeas and lentils.
Pulses provide children with essential protein sources. Plus, they’re low-in-fat and promote healthier weight gain and eating patterns in children.
Pulses are an ideal plant-based source of protein, fiber and micronutrients that make for an affordable vegetarian or flexitarian diet. Pulses can be enjoyed as whole beans, cooked pulses or in ready-prepared snacks such as hummus or roasted chickpeas – they even make tasty additions to salads!
Chicken is an excellent protein-rich food and an essential element for muscle growth. Additionally, its iron and phosphorus content help support circulatory system health as well. In addition, poultry provides B vitamins such as thiamin, B6 and pantothenic acid; adding chicken into your child’s diet could be the key to his weight gain as it has high caloric intake.
Fish is packed with omega-3 fatty acids and other important vitamins and nutrients such as potassium, calcium, iron, magnesium phosphorus selenium. If your child has an allergy or intolerance to dairy products, replace them with other protein-rich foods such as lean meat, poultry beans eggs nuts seeds tofu soy etc.
Make sure your child drinks enough fluids, particularly water. As it contains no fat or sugar, water helps prevent dehydration while fortified with fluoride to promote strong teeth. Avoid giving occasional meals such as fast food that are high in salt, saturated fats and sugar yet low in fibre – such as fast food may increase the risk of obesity and type-2 diabetes.