Strawberries and blueberries are rich in vitamin C, antioxidants and phytochemicals. They protect healthy cells from damage, boosting the immune system.
How to prepare it: Use berries as toppings for ice cream, yogurt, pancakes and cereal. Add blueberries to pancake batter to make blueberry pancakes.
High in protein and vitamins, eggs are one of the richest sources of choline – an essential nutrient that aids brain development.
How to prepare it: Boil, fry or scramble them, or make omelettes. Add them to soups, porridge, gravy, rice and noodles, or make desserts like custard.
3. Cow’s milk
It is a good source of calcium and phosphorous, which are important for building bones and muscles. Serve full-fat milk, not low-fat or skimmed varieties, if your child is not yet two years old. Unless she is overweight, she will need the extra energy to grow.
How to prepare it: For a quick and easy breakfast, serve milk with cereal or cookies, or blend with fruits to make smoothies.
4. Peanut butter
Rich in monounsaturated fats, peanut butter provides children with energy and protein. However, some brands contain added salt, sugar, palm oil and partially hydrogenated fats, which reduce nutritional quality.
How to prepare it: Spread it on biscuits, or eat it straight from the jar. You can also drizzle it over ice cream or waffles.
Grains are a storehouse of energy. They are also a very good source of fibre, vitamins, iron, magnesium and selenium. Grains are rich in calories that are important during the growing years of your child. Foods such as brown rice, whole grain pastas and whole wheat can give your child the required boost to gain height.
Oatmeal is a miracle food for height growth in children. It is a very good source of plant protein and helps to increase the muscle mass and reduce fat. Encourage your child to have a healthy oats breakfast every morning.