The Best Foods and Eating Habits to Support Growth

Protein is a macronutrient that plays an important role in children’s growth (Endrinikapoulos et al., 2023) [₄]. They are the building blocks of muscles, bones, and tissues. During growth years, a protein-rich diet ensures the body can repair and build cells efficiently [₅], which is crucial for maintaining strong bones and supporting height potential. Incorporating high-quality protein sources like lean meats, poultry, fish, eggs, dairy products, beans, lentils, and nuts into daily meals can make a significant difference [₆]. These foods not only promote muscle and bone health but also support overall energy levels, ensuring the body has the fuel it needs to thrive.

Calcium and vitamin D work hand in hand to promote bone strength and density [₇], which are critical for growth. Calcium is a major structural component of bones, while vitamin D enhances its absorption in the body, ensuring bones develop properly and remain resilient. Foods like milk, yogurt, and cheese are excellent sources of calcium [₈], while oily fish, egg yolks, and fortified foods can provide vitamin D [₉]. Regular exposure to sunlight also helps the body naturally synthesize vitamin D (Lezman & Riskin, 2023) [₁₀], making outdoor activities beneficial for growth and overall bone health.

Vitamin A plays an essential role in bone growth and cell development, supporting the production of osteoblasts—the cells responsible for forming new bone tissue. In fact, a study by Yee et. al, (2021) states that higher bone mineral density (BMD) and lower fracture risk have been reported in individuals with higher vitamin A intake [₁₁]. Aside from that, this nutrient also strengthens the immune system (Huang et al., 2018) [₁₂] and promotes healthy skin (VanBuren & Everts, 2022) [₁₃], indirectly contributing to overall well-being. Foods rich in vitamin A, such as carrots, sweet potatoes, spinach, and kale, are easy to incorporate into meals and provide the body with the tools needed for robust bone development and repair.

Vitamin C plays a vital role in promoting strong bones and healthy connective tissues by supporting the production of collagen, a protein essential for bone structure and repair (Stevens et al., 2023) [₁₄]. This nutrient also enhances the body's ability to absorb important minerals, further contributing to overall growth. Foods like oranges, strawberries, kiwi, bell peppers, broccoli, and kale are excellent sources of vitamin C [₁₅]. By ensuring adequate intake, vitamin C helps maintain bone integrity and supports the body's natural growth processes.

A balanced diet is key to ensuring the body gets the variety of nutrients it needs to function correctly [₁₈] and to have a healthy development. Combining fruits, vegetables, whole grains, lean proteins, and healthy fats in daily meals provides essential vitamins, minerals, and energy. This diversity helps support bone health, muscle growth, and overall physical well-being. Building a plate with a mix of colors and food groups is a simple way to achieve nutritional balance every day.

Eating consistently throughout the day ensures a steady supply of nutrients to fuel growth and development. Skipping meals can lead to nutrient deficiencies [₁₉], which may impact bone and tissue repair. Aim for three well-rounded meals and include healthy snacks like nuts, yogurt, or fresh fruit between meals to keep energy levels stable and support optimal growth.

Water is essential for nearly every bodily function as it carries nutrients and oxygen to all cells in the body [₂₀]. This includes the transportation of nutrients to bones and muscles. Staying hydrated supports bone health and helps the body perform at its best. Drinking enough water throughout the day—not just when thirsty—can improve energy, digestion, and nutrient absorption. While water should be the primary source of hydration, natural fruit-infused options can add variety.

Processed foods and sugary snacks lack the nutrients needed for growth and often provide empty calories that can lead to weight gain [₂₁] without health benefits. High sugar consumption can also impact the body's ability to absorb key nutrients like calcium. Instead, prioritize whole, nutrient-dense foods such as fresh produce, lean proteins, and whole grains, which provide long-lasting energy and promote healthy growth.

Eating the right portion sizes is crucial to maintaining a healthy weight, which indirectly supports growth. Overeating can lead to excess weight that puts strain on bones, while under-eating may deprive the body of necessary nutrients. Paying attention to portion sizes and listening to hunger cues can help you strike the right balance and provide your body with the nourishment it needs without overindulgence.