You’ve probably heard the saying, “You are what you eat.” This is especially true for our young ones, as their diet plays a crucial role in their development.
The importance of a balanced diet enriched with the right foods to support your toddler’s growth might seem to be one of the most talked-about topics in parenting, however, many parents need a list to simplify healthy foods for growing children.
Let’s dive into the top 10 foods that are not just nutritious but also delectable:
- Berries Bursting with Goodness
Berries, including strawberries, blueberries, raspberries, and blackberries, are not just delicious but also brimming with nutritional benefits. They’re rich in fiber, which aids in digestion, and vitamin C, which is vital for skin health and immune function. The antioxidants found in berries, such as anthocyanins, help fight inflammation and protect the body’s cells from damage. Berries can be served fresh, frozen, or dried, and they make a great addition to cereals, yogurts, or as a natural sweetener in baked goods. Incorporating them into a TruHeight Protein Shake not only enhances flavor but also adds a nutritional punch that supports your child’s growth and development. - Eggs – The Perfect Protein
Eggs are incredibly versatile and a complete source of protein, containing all nine essential amino acids necessary for the body’s growth and repair. The nutrient choline, found in eggs, is crucial for brain health, particularly in developing memory and cognitive functions. Eggs also provide vitamins D and B12, which are important for bone health and energy metabolism, respectively. They can be prepared in various ways to suit any taste, making them a convenient and nutritious option for children. - Peanut Butter – Spread the Growth
Peanut butter is a convenient source of monounsaturated fats and protein, making it an energy-dense food that can help with weight management and muscle building. It’s also a good source of niacin and magnesium, which support energy production and bone health. When selecting peanut butter, opt for natural and healthy food varieties with no added sugars, oils, or preservatives to maximize health benefits. It’s a versatile spread that can be enjoyed on whole-grain toast, apple slices, or blended into smoothies. - Whole Grains for Whole Growth
Whole grains, such as brown rice, quinoa, oats, and whole wheat, are packed with nutrients including B vitamins, iron, and magnesium. These nutrients are essential for converting food into energy, maintaining healthy red blood cells, and supporting nerve function. Whole grains also provide dietary fiber, which promotes digestive health and can help prevent overeating by keeping children feeling fuller for longer. Introducing a variety of whole grains in your child’s diet can ensure they receive a broad spectrum of nutrients for optimal growth. - Meat – Ironclad Development
Lean meats such as chicken, turkey, and lean cuts of beef are excellent sources of high-quality protein and heme iron, which is easily absorbed by the body. Iron is essential for carrying oxygen in the blood and supporting brain development. Meats also provide zinc and B vitamins, which are important for immune function and energy metabolism. For toddlers, serving meat in small, manageable pieces or as part of mixed dishes can make it easier to eat and digest. - Leafy Greens – The Color of Health
Leafy green vegetables like spinach, kale, and collard greens are nutritional powerhouses and are healthy foods for a growing child. They are rich in vitamins A, C, K, and several B vitamins, as well as important minerals like calcium and iron. These nutrients contribute to good vision, a strong immune system, and healthy blood and bone development. Leafy greens can be incorporated into a child’s diet in creative ways, such as blended into smoothies, mixed into omelets, or as part of a tasty salad. - Fish – Swimming in Nutrients
Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids, particularly EPA and DHA, which are essential for brain and eye development. These types of fish also provide vitamin D and protein. Preparing fish in child-friendly ways, such as making fish cakes, adding it to pasta, or serving it with a flavorful sauce, can encourage children to enjoy the health benefits of fish. - Nuts and Seeds – Tiny but Mighty
Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, offer a concentrated source of healthy fats, protein, and fiber, as well as essential nutrients like vitamin E, magnesium, and selenium. These nutrients support heart health, brain function, and the immune system. Serving these should come with extra caution as kids especially under 3 years old are prone to choking with these foods. These can be offered in the form of nut or seed butters in younger children as an alternative, sprinkled over salads, blended into shakes, or crushed and used as a topping for yogurt or oatmeal. - Greek Yogurt – Cultured for Growth
Yogurt is a fermented food that provides probiotics, beneficial bacteria that support digestive health. It’s also a good source of calcium and protein, which are important for bone growth and muscle development. Choosing Greek yogurt without added sugars ensures that children get the most nutritional value. Yogurt can be enjoyed on its own, mixed with fruits and nuts, or used as a base for smoothies.
By incorporating these nutrient-dense foods into your growing child’s diet, you can support their growth and development in a delicious and healthful way.
However, realistically, there are times that the aforementioned foods might not be enough to supply the necessary nutrients your children need, especially for picky eaters. That’s where children supplements come into play.
As a pediatrician, I recommended many parents TruHeight Toddler Vitamins as their partner in providing the necessary added nutrients to boost their children’s brain, bone, and overall development. Their Toddler Essential Kit offers the complete nutrition your child needs with the best flavors and safest ingredients.
A balanced diet, with the help of supplements, provides the key nutritents that are crucial for the physical and cognitive development of a child. It’s not just about reaching their full physical potential but it’s also primarily about laying the foundation for a lifetime of good health and best eating practices.
Conclusion
Nurturing your child with a balanced diet, ensuring they get plenty of sleep, encouraging regular physical activity, and responsibly using supplements when needed, can help them reach not just their height potential, but their overall health potential. Let’s work together to raise our little ones to be healthy, happy, and perhaps even the giants of tomorrow.
Article edited and fact checked by our editorial team.
About the Author
Dr. Michael Milobsky, a distinguished pediatrician, has earned the prestigious Top Doc accolade from 5280 Magazine in both 2010 and 2013. An alumnus of the University of Maryland School of Medicine, Dr. Milobsky graduated with honors and subsequently completed his pediatric residency at the University of Maryland Medical Center. His expertise is certified by the Board of Pediatrics.
Dr. Milobsky’s extensive experience includes serving as a hospitalist in Pediatric Intensive Care Units across various hospitals, with notable tenures at Sky Ridge Medical Center and Littleton Adventist Hospital. He is the founder and managing physician of Chicken Soup Pediatric In-Home Urgent Care, providing compassionate care in the comfort of patients’ homes.
Sources:
- (1) Top 10 Foods for the Growing Child – HealthXchange.sg. https://www.healthxchange.sg/children/food-nutrition/foods-growing-child.
- (2) 11 Best Foods That Help Increase Height In Kids | MomJunction. https://www.momjunction.com/articles/foods-for-increasing-height-in-children_00121489/.
- (3) Healthy food groups for children 5-8 years – Raising Children Network. https://raisingchildren.net.au/school-age/nutrition-fitness/daily-food-guides/school-age-food-groups.
- (4) 10 High-Calorie Foods for Underweight Children – Verywell Family. https://www.verywellfamily.com/high-calorie-foods-2633938.
- (5) Nutrition for Growing Children: Foods to Feed Your Kids – eMediHealth. https://www.emedihealth.com/nutrition/foods-growing-children.