When we talk about ‘growing’ children we are usually referring to the age group of 2-12 years. This is the time when a child grows fast and need the right type of food to match his energy and nutrition requirements. Adopting good nutrition from the early years of child growth lays a sturdy foundation of the overall health of the child and keeps the immunity boosted. Here are the best food for children’s growth you should feed your child to keep them healthy and fit.
Children in their phase of growth spurt need extra nutrition from the regular food they consume. This is required for healthy bones and immune as well as a sound mind. It has been known that the vitamins and micro vitamins present in food help regulate hormones and also maintain a healthy nervous system. Their diet should fulfill their requirement of protein, calcium, iron and vitamins. The major food groups that should be included in a balanced diet for a child’s growth are grains, fruits, vegetables, dairy products and food rich in proteins.
The food items that are a must for the development of a healthy bone structure in a growing child are mostly dairy products. These are rich in calcium which in combination with vitamin D is a must for strong bones. Examples of food rich n calcium are –
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1. Calcium-Rich Food – Best Food for Children’s Growth
- Cheese
- Yogurt
- Milk
- Fortified foods like cereals
- Waffles
- Juice
- Soy milk
2. Essential Vitamins
Vitamins E and B Complex are essential for healthy muscles and skin, metabolic and nutritional functions in a growing child’s body. It can be a challenge for a caregiver to make a child eat foods that are a good source of vitamins. You may try including the following food in their diet –
- Avocado
- Nuts
- Peanut butter
- Sunflower seeds
- Plant oils
- Tomato sauce
- Wheat germ
- Spinach
3. Fiber Rich Food – Best Food for Children’s Growth
Fibrous food keeps a growing child full longer and also helps keep the digestive system on track. Some of these food items are also a good source of vitamins and nutrition. You may want to include the following fiber rich food in your child’s diet –
- Fruits (raspberries, blackberries, pears, oranges, and apples are some of the best)
- High-fiber cereal
- Beans
- Lentils
- Chickpeas
- Whole-grain bread and pasta
- Oatmeal
- Popcorn
- Nuts
- Ground flaxseed
- Sweet potatoes
- Green peas
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4. Food Enriched With Potassium – Best Food for Children’s Growth
Potassium is one vitamin which though required in a very little quantity, is very important in maintaining fluids in the body. Lack of potassium causes weakness and lack of concentration. It would be a good idea to include the following potassium-rich food in your child’s daily food intake –
- Bananas
- Oranges and orange juice
- White and sweet potatoes
- Yogurt
- Milk
- Cantaloupe
- Honeydew
- Dried apricots
- Tomatoes, tomato sauce
- Fish such as Halibut and Cod
Iron is the most important mineral for your growing children as it builds up the hemoglobin content which is essential for carrying oxygen in the blood. Formation of Red Blood Cells is also important for healthy lungs. Following are a few food items rich in iron –
5. Iron Rich Food
- Chicken
- Beans
- Lentils
- Chickpeas
- Tomato paste
- Raisins
- Whole wheat bread
- Fortified cold and hot cereals (check labels)
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It is very important to encourage healthy eating habits in children early on. Over processed food only fills them with calories without nutrition making them lethargic. The best food for children’s growth is that which is high in nutrition and keeps them energized and motivated. This has a big impact on their learning ability as well. As adults, we must let them differentiate good from bad and then let them take it from there.