7 foods that quietly power height in growing kids
ET Online
Sep 1, 2025
Growth basics
Growth needs protein, minerals, vitamins, sleep, and play—daily, not occasionally. Mix animal and plant proteins; keep plates colourful and varied, as Indian guidelines urge.
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Eggs
A compact protein with vitamin B12 and choline; easy in parathas, bhurji, or curry. One a day fits most kids.
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Milk and curd
Calcium, protein, iodine—bone basics. Plain dahi or milk shakes (no added sugar) strengthen snacks and breakfasts.
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Dal and beans
Chana, moong, rajma, soy: protein plus zinc and iron. Pair cereals with pulses for better amino acid balance.
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Fish or chicken
High‑quality protein with iron, zinc, and omega‑3s from fish; gentle curries work for picky eaters.
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Nuts, seeds, and greens
Almonds, peanuts, sesame, spinach, amaranth add magnesium, folate, and zinc—sprinkle, blend, or stir into dal.
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