5 Must Have Daily Foods for Your Growing Child



A child's growth and development consist of three major domains: Cognitive, affective, and psychomotor domain.


The cognitive domain develops the mental skills of the individual. The affective domain develops feelings, emotions, and attitudes. The psychomotor domain develops motor skills and the ability to coordinate them. Each domain is linked to the nutrition of the child.


There are 5 healthy food groups to be included in the child's development for better growth.

  1. Vegetables

  2. Fruits

  3. Grains

  4. Dairy and

  5. Proteins.


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Vegetables are a rich source of antioxidants, fiber, vitamins, and water. Eating plenty of green vegetables (kale, cabbage and broccoli, for example) helps kids build strong bodies from head to toe. That means strong bones, teeth and nails

The different vegetables to be included in the diet are:

Green (broccoli, spinach, peas,)

Orange (carrots, pumpkin, sweet potatoes)

Yellow and red (capsicum, tomatoes, corn).

Purple (beetroot and purple cabbage)

White (cauliflower and mushrooms)


These are rich in vitamin A and fibers which develop the immune system and good vision.

Fruits are also a rich source of antioxidants, fibers, vitamins, and water they provide vitamins, minerals, dietary fibre and many phytonutrients (nutrients naturally present in plants), which help your body stay healthy .Different fruit can help protect the body in different ways, so it’s important to choose a variety of fruits every day.The different fruits to be included in the diet are:

  • Green (such as apples, grapes, kiwi fruit,avocado)

  • Orange (such as oranges, mango, peaches)

  • Yellow and red (such as strawberries, banana).

  • Purple (blueberries, plums, grapes)

Citrus fruits are rich in vitamin C which helps in building strong bones and prevent diseases like scurvy.

Apples are rich in fiber, vitamin C, potassium, vitamin K, and vitamin B. This helps in reducing the risk of diseases and improves digestion.

Avocados are rich in healthy fats and protein which helps to promote heart health.

Other fruits like berries, mango, pomegranate, and pineapple can also be included in the diet.



Grains give the energy to grow, develop, and learn. They are rich in essential vitamins and minerals. They provide nutrients and energy for a child's normal growth. Many yummy foods fall into the grain category- bread, pasta, rice, cereal, muffins and oatmeal to name a few. However, within the grain category, there is a type of grain that is much better for your health- the WHOLE grain.Whole grains contain the entire grain kernel- the bran, germ, and endosperm. Refined grains have been processed, thus removing the bran and germ.Eating too many foods containing refined grains can lead to heart disease, diabetes and high levels of blood fats called triglycerides. That's why whole grains are great for kids, and refined grains should be avoided.The different grains to be included in the diet are



Low-fat dairy products are rich in protein and calcium which build strong teeth and bones which help to develop the child's psychomotor domain.Not many other foods in our diet contain as much calcium as dairy foods.They also provide important nutrients such as protein, iodine, riboflavin and Vitamin B12

  • Milk

  • Cheese

  • Yogurt

These are rich in calcium which is important for bones and blood clotting of nerve, muscle, and heart function.


Protein foods have vitamins, minerals, and omega-3 fatty acids. These help in the development of a child's brain and learning, thus developing the cognitive domain. Protein is also used to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Along with fat and carbohydrates, protein is a "macro-nutrient," meaning that the body needs relatively large amounts of it.


The protein-rich foods are:

  • Meat

  • Egg

  • Fish

  • Nuts

  • Soy, etc.

Protein builds cells, breaks food into energy, carry oxygen, and fights infection.


" Health is wealth" is an old and famous saying. Give your children good nutrition and help them grow healthy and wealthy.






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