9 Best Foods That Will Support Your Kids Growth


This week, we are talking about the best foods that support the growth of children (ages 1-12). In most cases, kids get a lot to eat; snacks in school, sweets at home, more sweets and snacks during holidays and celebrations. The problem is, a lot of the stuff they eat every day — like over processed and fast food — is nutritionally deficient. There are nine important nutrients kids should eat on a regular basis to be healthy. Let’s find out those nutrients and the foods that can supply the nutrients to their young bodies.

  1. Fiber

Fiber is important for children because it helps produce bowel regularity in a child. It also fills them up. In addition, eating a fiber-rich diet may help protect them from a variety of chronic diseases later in life. Foods that contain high levels of fiber include:

  • Whole-grain cereals
  • Oatmeal
  • Sweet potatoes
  • Green peas
  1. Protein

Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

  • Meat
  • Poultry
  • Fish
  • Eggs
  • Beans
  • Dairy products
  1. Carbohydrates

Carbohydrates are actually the body’s most important source of energy. They help a child’s body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include:

  • Breads
  • Cereals
  • Rice
  1. Fats

Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

  • Whole-milk dairy products
  • Cooking oils
  • Meat
  • Fish
  1. Calcium

Calcium is essential in helping to build a child’s healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

  • Milk
  • Cheeses
  • Yogurt
  • Ice cream
  • Egg yolks
  1. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

  • Red meats
  • Liver
  • Poultry
  • Whole grains
  • Beans
  1. Folate

Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child’s cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include:

  • Whole-grain cereals
  • Spinach
  • Black beans
  1. Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include:

  • Carrots
  • Sweet potatoes
  • Cabbage
  • Fish oils
  • Egg yolks
  1. Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body’s cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

  • Citrus fruits (such as oranges)
  • Strawberries
  • Tomatoes
  • Potatoes
  • Melons
  • Cabbage
  • Mangos

Every parent has heard that children should be eating a “balanced diet.” Knowing these nutrients will help in planning your kid’s meal for a healthy body. To a healthier You!


The Nemours Foundation; National Network for Child Care; Meals That Heal for Babies, Toddlers, and Children



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