Childhood is a period of rapid growth and development. That’s why nutrition is one of the most crucial factors in shaping a child’s future health, cognitive abilities, and immunity levels[1]. You must choose healthy food for kids because a nutrient-rich, balanced diet helps support your physical growth, along with brain development and disease resistance.
It helps lay down the foundation for the lifelong well-being of the child. Using a healthy food chart for kids can help parents ensure their children receive the right mix of whole grains, proteins, dairy products, and vegetables every day. It helps promote optimal growth and development.
Why Nutrition Matters in Early Childhood?
Proper nutrition in early childhood helps ensure children receive essential micro- and macro-nutrients for healthy brain functioning, growth, and immunity[2]. That’s why parents must include nutritious food for kids, like dairy, eggs, and green vegetables, along with weight-gain food for kids, like avocados, bananas, and full-fat yoghurt.
Consumption of these products will help prevent deficiencies and promote overall development. You can also opt for a more natural nutrient health mix at Good Monk to ensure the proper growth of your child.
Top 15 Healthy Foods for Kids that Support Growth
It is natural for us to wonder which food is ideal for the growth and development of our children. Not knowing these facts leaves us with a big headache as we want our children to properly grow and evolve.
However, there is nothing to worry about as we at Good Monk, the leading health and wellness brand in India, have curated a list of natural foods for child development to ease things out for you.
1. Milk and Dairy Products
Rich in protein, calcium, and Vitamin D, dairy products support strong teeth, bones, and muscle growth. Include milk as a healthy weight-gain food for kids in their daily routine. You can make it more tasty and rich in nutrients with Good Monk’s superhero milk mix powder. It has 21 vital nutrients and is India’s lowest sugar milk mix. It is designed to improve eyes, brain, energy, and gut health in kids.
2. Eggs
Eggs are considered to be one of the most nutritious foods for kids. They provide Omega-3 fatty acids that are essential for eye and brain development. Plus, this easily available food for child growth is rich in Vitamin D, which promotes bone health.
3. Fish
Fatty fish like salmon are rich in Omega 3 fatty acids, high-quality protein and vitamin D. This omega 3 rich food for kids improves their memory and brain functioning.
4. Lean Meats
They are an excellent source of iron, zinc, and protein. These nutrients are ideal for immunity, cognitive development, and muscle growth. That’s what makes them the ideal child brain development food and weight gain food for kids.
5. Beans and Lentils
Packed with plant-based protein, iron, fibre, and B Vitamins. This healthy food for children supports sustained energy and muscle growth.
6. Nuts and Seeds
The nuts provide Vitamin E, healthy fats, magnesium, and zinc. All these nutrients are crucial for immunity and brain health and make them a good child memory development food..
7. Whole Grains
Rich in fibre, complex carbohydrates, B Vitamins. These nutrients help fuel concentration and energy and are an ideal food for child growth. You can use Good Monk’s fibre fix or fiber tablets to boost your child’s daily fibre intake and support gut health. The fibre fix is a science-backed fibre supplement and prebiotic that is made with 100% natural ingredients.
8. Green Leafy Vegetables
Green veggies should be included in the daily meal plan for growing children as they are high in folate, iron, calcium, and Vitamin K. They are nutritious food for kids and support bone health and blood formation.
9. Sweet Potatoes and Carrots
Loaded with Vitamin A (beta-carotene), this healthy food for kids helps boost immune function and vision.
10. Berries
Berries are rich in vitamin C, antioxidants, and fibre, supporting immunity and brain health. That’s what makes them an essential healthy food for school-going kids.
11. Citrus Foods
Citrus foods like lemon, orange, etc, are an excellent source of Vitamin C. These foods increase immunity in children. They help enhance iron absorption and immune defence- an essential addition to any child's food chart. Good Monk’s Instant orange mix and other juice powders are vitamin C-rich and energy-giving foods for kids.
12. Bananas
They help provide Vitamin B6, potassium, and fibre for energy and nervous system health. These are essential vitamins and minerals for child growth.
13. Pears and Apples
Rich in fibres, they support digestion and provide Vitamin C for immunity. That’s why they are the best energy-giving foods for kids.
14. Yoghurt
Yoghurt contains calcium, probiotics, and protein. They help promote bone growth and gut development. It is a good probiotic health drink for senior citizens, too.
15. Cheese
Vitamin B12, protein, and calcium are necessary for bone and nerve health and are also essential for a child's brain development food. Vitamin B12 will play a crucial role in a child’s neural growth and cognitive functioning.
Balanced Child Food Chart: A Healthy Food Chart For Kids
Check out the balanced and healthy food chart for kids:
|
Food |
Nutrition Content |
Benefits |
|
Milk/Dairy |
Protein, Vitamin D, Calcium |
Teeth, bone, and muscle growth, weight gain |
|
Eggs |
Choline, protein, folate, B12 |
Memory and brain development, weight gain |
|
Fish (Salmon) |
Vitamin D, Omega 3s, protein |
Eye, brain, and bone health, healthy growth |
|
Lean Meats |
Iron, protein, zinc |
Immunity, cognitive function, and muscle, weight gain |
|
Beans/Lentils |
Fibre, protein, B vitamins, and iron |
Energy, growth, and digestion |
|
Nuts/Seeds |
Vitamin E, healthy fats, magnesium, and zinc |
Immunity, brain, and nerve health |
|
Whole Grains |
Fibres, complex carbs, B vitamins |
Concentration, energy, and digestion |
|
Leafy Greens |
Folate, iron, calcium, and vitamin K |
Bone, blood, and cognitive health |
|
Sweet Potato/ Carrot |
Fibre and Vitamin A |
Immunity, vision, and digestion |
|
Berries |
Vitamin C, fibre, and antioxidants |
Immunity and the brain |
|
Citrus Foods |
Vitamin C |
Iron absorption and immunity |
|
Banana |
Fibre, potassium and Vitamin B6 |
Nervous system and energy levels |
|
Pears/ Apples |
Vitamin C and fibre |
Immunity and digestion |
|
Yoghurt |
Calcium, protein, and probiotics |
Bone and gut health |
|
Cheese |
Protein, Calcium, Vitamin B12 |
Nerve and bone health |
Conclusion
A balanced and diverse diet rich in whole foods provides the essential nutrients children need for brain development, optimal growth, and immunity. You should prioritise foods to increase immunity in a child naturally, along with focusing on what foods are good for a child's growth.
FAQs on Healthy Food For Kids
Which Food Is Good For Child Growth?
Milk, lean meats, nuts, beans, etc., are among the best foods for supporting your child’s overall growth.
Which Fruit Is Good For Kids' Growth?
Citrus fruits, berries, bananas, pears, and apples provide the necessary nutrients essential for immunity and growth.
Which Food Increases Immunity In a Child?
Food items like berries, citrus fruits, yoghurt, etc., are rich in Zinc and vitamins C, E, and D. All these nutrients help strengthen the immune system.
References
[2] https://www.medanta.org/patient-education-blog/how-could-your-childs-diet-affect-their-growth
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About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
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