These Are the 3 Healthiest Foods for Children's Growth, According to Pediatricians

If you're a parent, mealtime can be a struggle. You spend precious time and energy making a nutrient-rich meal you think the whole family will love, only to have your kids pick at their food and snack on junk food later. If you can relate, it can help to know which foods are really important to prioritize so you can pick your battles accordingly.

Your child's pediatrician can help you know if your kiddo is on track for meeting important growth markers. If your child is struggling to meet their nutrient needs, it can be helpful to work with a pediatric nutritionist who can provide you with tips on helping your child meet their nutrient needs in ways that are realistic for you both. Here, pediatricians offer some general guidance on what’s important to keep in mind and list three foods they say are especially important for children’s growth.

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General Advice for Making Sure Your Kids Are Getting the Nutrients They Need

Just like how adults should eat a wide range of nutrient-rich foods, pediatrician Dr. Andrew Elliston, MD, FAAP, says that kids need to eat a variety of foods too—especially when it comes to produce. "The more varied in categories and colors the food is, the better, because different fruits and veggies contain different vitamins and micronutrients and it is largely based on the color of the food," he explained.

Dr. Natasha Agbai, MD, a pediatrician at Discover Health, recommends incorporating a fruit or vegetable into each meal and snack, advising, "These foods are nutrient-rich, high in fiber and offer a variety of essential vitamins and minerals that support a child's growth and development. By consistently incorporating fruits and vegetables, you’re not only helping meet their daily nutritional needs but also reinforcing healthy eating habits early on."

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Like Dr. Elliston, Dr. Agbai says that variety is key and she recommends parents think of new ways to introduce vegetables and fruits to kids. "It's important to present these foods in different ways—whether raw, steamed, roasted or even blended into smoothies—to make them more appealing and give kids a chance to explore a variety of textures and flavors," she noted.

Dr. Agbai also recommends serving kids the same meal as the rest of the family versus preparing them a "kid-friendly" version, like buttered noodles or plain pasta while everyone else has spaghetti with meat sauce.

"Serving separate 'kid-friendly' meals can send the message that kid's taste preferences should always take precedence or that they 'need' to eat 'kid-food,'" she told us. "Instead, try to have family meals reflect balance, where everyone shares the same nutritious food. Always include something in the family meal that you know your child likes, but don't hesitate to include things that are more of a stretch for their taste preferences, too."

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3 Foods Pediatricians Recommend for Supporting Children’s Growth

Both pediatricians reiterate that eating a variety of nutrient-rich foods is really what's best for supporting a child's growth. But it can also be helpful to have a short list of foods you can work on prioritizing into your kids' meals because they are especially nutrient-rich. Need some ideas? Below are the three healthiest foods for children's growth, according to Dr. Elliston and Dr. Agbai.

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1. Whole gains

PSA: There's a good chance your child isn't getting enough fiber and incorporating more whole grains into their diet is one way to help them meet their fiber needs. "Fiber is a common nutrient that many kids are lacking. In fact, nine in 10 children don't meet the Institute of Medicine’s recommended fiber intake," Dr. Agbai said. "Inadequate fiber intake can lead to issues like constipation. The American Academy of Pediatrics recommends that children get at least their age plus five grams of fiber per day. For example, a 7-year-old should aim for about 12 grams of fiber daily."

Examples of whole grains include oats, quinoa, bulgar, brown rice, millet and farro. Simply subbing traditional pasta, flour tortillas or white bread for ones made with whole grains is one easy way to get kids to eat more of them. Making oatmeal or whole grain toast as part of your child's breakfast is another way to incorporate them into their diet.

Related: Best Whole Grain Breads, According to Dietitians

2. Leafy greens

Dr. Elliston says leafy greens are one of the most nutrient-rich foods kids (or anyone for that matter) can eat. Besides being high in fiber, he says that they also contain a wide range of nutrients that support growth, including folate and iron.

Even when you "sneak" leafy greens into their meals (like mixing it in with their pasta), Dr. Elliston recognizes that it can be hard to get kids to eat leafy greens. If that's the case with your kiddo, he recommends encouraging them to eat more fruit instead. "If a child is eating a broad variety of colors and types of fruits, they are getting much of the nutrition that they need. In fact, I am comfortable if I am taking care of a child who eats almost no vegetables but does eat a large variety of fruits," he says. However, Dr. Elliston emphasizes that eating fruit is not the same as drinking fruit juice. Fruit juice is often high in sugar and is missing the much-needed fiber!

Related: How to Eat More Vegetables: 125 Ways to Eat More Veggies

3. Eggs

Another top food for children's growth on Dr. Elliston's list is eggs, which is a good source of protein, choline (important for brain development and bone health), folate (important for brain and immune health), phosphorus (which supports bone health) and lutein (a key nutrient for vision). Eggs also contain vitamins A, D, E and B vitamins—phew, that's a lot!

Both pediatricians totally get that it can be hard to get kids to eat these foods—or any healthy foods for that matter. But they say not to give up. "In studies, it has been shown that even adults need to try something new 20 different times to even figure out for sure if they like it or not and getting a child to try something even just one or two times can seem really difficult. I recommend that parents just keep making lots of foods available and model healthy eating habits for their children," Dr. Elliston advised.

Dr. Agbai reminds parents that leading by example goes a long way too. "Children are more likely to try new things if they see their parents visibly enjoying the food too. For example, playfully taking some broccoli off your child's plate because it's 'so good' can show them how much you enjoy healthy eating," she says.

Of course, your child's pediatrician is always a great resource to go to if you are really struggling with getting your child to eat anything healthy. Together you can figure out a way to get them to eat food that’s truly nourishing.

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Sources

• Dr. Andrew Elliston, MD, FAAP, pediatrician at Elliston Pediatrics

• Dr. Natasha Agbai, MD, pediatrician at Discover Health