Kids grow at a rapid rate- just ask any parent buying new shoes or pants two or three times a year! Parents and pediatricians often discuss growth goals and strategies to feed kids for growth and child development to help your kiddo grow to their fullest potential and be their best. You might have even asked yourself, “What do I feed my kid for growth?”. Sometimes, it can be confusing for parents to know exactly which nutrients are found in everyday foods to help their kiddo grow up strong.
Kids' bone growth is happening at a rapid rate throughout childhood and even into the early teen years. To support bone growth, nutritional meals for kids, particularly with plenty of calcium, are a necessity. Milk is an obvious choice, as it’s rich in calcium, protein, and vitamin D. The calcium helps build strong bones and protein helps kids stay feeling full. It’s a great choice after sports or moderate to intense physical activity to support child development. Even chocolate milk is a great choice!
Milk isn’t the only great choice for bone health. Try:
- Add sauteed dark leafy greens, such as beet greens, spinach, kale or chard to homemade pizza
- Try adding canned salmon (with bone meal) to creamy pasta dishes or tasty potato fritters
- Enjoy non-dairy milks, such as soymilk or nut milks (just be sure they are fortified with calcium and low in added sugars)
- You can also enjoy yogurt or cheese as a snack
Lean, Green, Protein Machine
Strong bones are supported by (and also support) strong muscles. Proteins are the building blocks of muscle and can be found in healthy meals for child growth. Protein rich foods can come from both plant and animal sources.
Typically when we think of protein foods for kids, we think of chicken, peanut butter, or deli meat sandwiches. Other options include lentils, beans, hummus, quinoa, or eggs. Choosing plant based proteins also helps your child get dietary fiber, which can help keep them regular. Kids need about 3-5oz of protein daily for proper child development. 3oz of protein typically is about the size of a deck of cards. Protein for kids can be spread throughout the day.
Protein doesn’t need to be just served at dinner or lunch. Try:
- Adding a cheese stick or peanut butter to an apple for snack
- Mixing a scoop of greek yogurt into a breakfast smoothie
- Try protein rich snack poppers
Strive for Five
Healthy meals for child growth shouldn’t just include calcium and protein though. Kids and adults need all five food groups to thrive and grow. To truly create a diet that fosters child development, be sure to include plenty of fruits and vegetables, whole grains, and fiber rich foods. These food groups add essential nutrients, vitamins, and minerals essential for growth.
Ensuring your kiddo has all the nutrients they need in a healthy meal for child growth they will eat, can be tiresome. Try letting your little one pick out a few meals from Yumble, instead. Yumble, a kids meal delivery service, makes dinner happen, fast! Yumble is ready to heat and eat, whenever you are. You can have dinner on the table in two minutes or less- with all the nutrients your child needs for healthy growth. With hidden veggies, whole grains, and other wholesome ingredients you’ll love these healthy kids meals, and so will they!
Looking for an easy way to get dinner on the table- fast? Yumble is the children’s healthy meal planner that does the hard work for you. We deliver fresh, delicious, fully prepared kids’ meals right to your door. Pick a plan that works best for your family, choose your weekly meals, and Yumble takes care of the rest. No cooking required! Ready to save time & serve nutritious meals? Visit https://yumblekids.com/