10 Foods for the Growing Child​


Strawberries and blueberries are rich in vitamin C, antioxidants and phytochemicals. They protect healthy cells from damage, boosting the immune system.


High in protein and vitamins, eggs are one of the richest sources of choline – an essential nutrient that aids brain development.

Cow’s milk

The calcium and phosphorus content helps build bones and muscles. Give your baby full-fat milk, not low-fat or skimmed. She will need more energy to grow.

Peanut butter

Rich in fats, peanut butter provides children with energy and protein. However, some brands contain added salt, palm oil and partially hydrogenated fats, which reduce nutritional quality.

Wholegrain foods

Give your child wholegrain cereals and biscuits as snacks. Mix whole grains with refined grains (white rice or white bread) to help her get used to the taste.


It is a great source of protein and iron. Iron optimises brain development and function, and supports the immune system.


Fish, rich in protein, helps develop muscles and bones. Omega-3 fatty acids found in salmon, tuna, and sardines help develop the eyes, brain, and nerves.

Filled with protein, calcium, phosphorous and vitamin D, cheese is great for healthy bone growth.


It is packed with nutrients that optimise eye development and ward off cell damage. It also provides lots of fibre that boosts digestion and prevents constipation.


Dietary sources of beta carotene include carrots, sweet potatoes, tomatoes, and papaya. Dermis, vision, and tissue growth and repair need vitamin A.

Brightly coloured fruits and vegetables