Food and Nutrition

How to help your child gain healthy growth?

 Huda Shaikh
3 to 7 years

Created by Huda Shaikh
Updated on Oct 09, 2017

How to help your child gain healthy growth

Being a parent can be very challenging at times – and the battle ground is usually the dining table. You serve up a healthy meal and your child just refuses to eat it! What to do? Well… fussy eaters are hard to feed and the fact is that most children do become fussy at some point of time. Some battles are easily won these days. A case in point is that glass of milk – well, nowadays you get a lot of tasty supplements that add taste to milk along with the much-needed nutrition required for growth – and so your child is likely to gulp down milk with ease. However, feeding fruits and vegetables is a daunting task!
 

Remember this: Force feeding is never a good idea. You may think you are winning the battle with the “clean plate policy”, but it may be that your child is developing a negative outlook towards food, which could lead to long-term issues. So the best tactic is “patience” and also some “smartness”. Being a smart mom means knowing what is meant by good nutrition for a growing child. Here are some useful pointers...
 

Breakfast is Important
 

Breakfast is the most important meal of the day and hence it needs to be loaded with nutrients for a growing child. Your child goes to school, followed by tuitions, participate in extracurricular activities, play sports – and the energy needs to come from nutritious foods and not chips, biscuits, noodles and candies. Always remember the breakfast needs to have a combination of carbohydrates, proteins and good fats. Here are few sample breakfast plans:

 

1)   Poha with sprouts and veggies + 4 almonds

 

2)   Veggie upma + 3 walnuts + 3-4 raisins

 

3)   Wrap/frankie with paneer/tofu/sprouts/egg + 1 tsp sunflower/pumpkin seeds

 

4)   1 egg omelette with chapatti (can be made into a roll) + 4 walnuts/almonds

 

5)   1 whole wheat bread sandwich with veggies + 4-5 almonds

 

Opt for any of the above breakfast plans. Keep rotating and adding to the variety. The breakfast drink should always be a glass of milk topped with a growth supplement such as Horlick’s Growth Plus – this would ensure that your child does not lag behind in growth, be it weight or height.
 

Fundamentals of a Growing Child’s Diet
 

Make sure that your child (between the age of 3-9) consumes at least 4 meals in a day that consist of...

Grains: Grains are a rich source of fibre, protein, vitamins and minerals. Good sources are wheat, ragi, oats, rice, daliya and so on. Grains keep your child full for long and can offer optimal nutrients for growth and development.

 

Milk & dairy products: These are a great source of protein, calcium, Vitamin A, Vitamin D, Vitamin B1 and Vitamin B12. Calcium is required for strong bones and hence consumption of dairy products is a must in the growing years.

 

Fruits & veggies: Fruits and vegetables are a great source of fibre, antioxidants, vitamins and minerals. Fruits provide your child with a natural source of sugar and tend to cut down a child’s craving for other unhealthy sweets and bakery items. Add grated or pureed vegetables to parathas, curd, khichdi, veggie pulav, upma, dosa, idli or chillas.

 

Healthy fats: Your child’s body requires healthy fats to function, store vitamins like Vitamin A, D, E, K and also to protect important organs. Foods like walnuts, almonds, olive oil, flaxseeds, fish are laden with omega 3 and omega 6 fatty acids which can improve the brain functioning and can aid in cognitive skill development.

 

Meat, poultry, fish and beans: Proteins are required for strengthening muscles and the immune system. So add these protein sources to your child’s diet. In case you are a vegetarian family, then opt for soya, beans, milk, yogurt, nuts, paneer, tofu and sprouts.

 

Disclaimer: The views, opinions and recommendations expressed in this article are solely those of the author who is a certified Clinical Nutritionist, and intended as an educational aid. This is an awareness drive powered by Horlick’s Growth Plus to help your child catch up on lost growth. Horlick’s Growth plus is clinically proven to show visible signs of growth in six months. You are encouraged to obtain professional advice concerning specific health / medical matters.

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| Aug 08, 2018

Thanku for the information it will help all of us for monitoring growth of our child.

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| Oct 23, 2017

Thank u so much. Really helpful.

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| Oct 23, 2017

Info was very useful. But i do not rely on any of health drinks available in Market as they have more of sugar compared to anything healthy in it . Plain milk itself is a healthy alternative

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| Oct 22, 2017

Useful info

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| Oct 21, 2017

how to improve immunity power in 2 years boy

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| Oct 20, 2017

THANKS FOR SUCH AN INFORMATION.

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| Oct 17, 2017

very well planned breakfast recepies. will follow

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| Oct 14, 2017

mai ek orthodox family ko belong kartey hun. mere yahan anda, meat, fish sab nahi khatey. veg options batane ke liye mera dhanywad sweekar karey.

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| Oct 14, 2017

Thank u huda shaikh ji

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| Oct 14, 2017

YOU have rightly said mentioned ma'am , force feeding have made my child averse to food. he even cries at the mere sight of a plate and a spoon. how to undo it.

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| Oct 14, 2017

I'm quite hopeful Horlicks growth plus would show positive signs within 6 months. I am starting using it for my children from today onwards.

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| Oct 14, 2017

Ms. my child don't like fruits, dry fruits aur daley ,sabjiya nahi khata. kewal meetha and sugar drinks peeta hai. please suggest karey.

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| Oct 14, 2017

Shukriya Huda ji is blog ko humse share carne ke lire!

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| Oct 14, 2017

breakfast suggestions are so good! many thanks!

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| Oct 14, 2017

APPRECIATE!thanks !

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| Oct 14, 2017

HUDA MAAM MAI AAPKE SARE BLOGS PADTI HOON. EN SAB KE LIYE THANK YOU SO MUCH

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| Oct 14, 2017

These fundamentals of a growing child 's diet are very important to take care of! Thank You!

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| Oct 14, 2017

Grateful to U !THANSK HUDA JI!

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| Oct 14, 2017

I am glad u discussed this pertinent topic. Much awaited.

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| Oct 14, 2017

mera beta sirf aur sirf doodh peeta hai. chahe 10 glass pila do. mere liye hai blog bhut helpful hai.

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| Oct 14, 2017

Mam I am adding ghee to all dishes that i cook for my child. will that harm him? he is 1 year 2 months old.

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| Oct 14, 2017

I have ordered HORLICKS GROWTH PLUS in chocolate flavor. Thanks!

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| Oct 13, 2017

My son do not eat fish/egg/poultry as his father also do not eat. so we do not cook these items at home. I appreciating you for sharing their vegetarian alternatives.

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| Oct 13, 2017

Quite interesting and useful pointers. will try and follow these. thanks Parenting for sharing this blog.

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| Oct 13, 2017

Parenting is becoming a challenge for me with each passing day as my girl is becoming stubborn day by day. Will try and learn to be patient. thank you much Ms.. Shaikh..

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| Oct 13, 2017

We are following most of these suggestions. I can now say we are smart parents. thanks Ms. Huda Shaikh !

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| Oct 13, 2017

Feeding milk to my child is a daunting task. I will look for other healthy options and will not force feed her.

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| Oct 13, 2017

Egg omellete with chapati is a wonderful suggestion. THANK YOU MADAM HUDA JI!

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| Oct 13, 2017

Huda ji! mai smart parent banney ki koshish karti hoon but jab woh hoonth sil kar beth jata hai to patience khatam ho jati hai aur gussa aa hi jata hai. mai aagey se is baat ko dhayan rakhungi. bhut bhut thanks!

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| Oct 13, 2017

Will horlicks growth plus meet the nutritional requirement of my 4 year old boy, who is superactive in sports?thanks IN ADVANCE !

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| Oct 13, 2017

I will definitely add fruits to my child'd diet. It is a very important tip Huda ji, that fruits bring down craving s for sugar.

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| Oct 13, 2017

wgb

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| Oct 13, 2017

Meri Sasu maa bacchey ko mere peeche se jabardasti khana khilati hai. mai bhi kuch nahi kehti, kyunki meri beti mooh nahi kholti. lekin ab mujhe samajh mai aa raha hai woh jabardasti karne ke wajah se aisa kar raai hai. shukriya madam is jarori baat ko share karne ke liye.

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| Oct 13, 2017

The breakfast options are very interesting. would definitely try these out. thanks !

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| Oct 13, 2017

Madam mera naam ANJALI hai. mera 2 saal 4 mahine ka beta hai , maine usey abhi abhi horlicks growth plus dena share kiya hai.

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| Oct 13, 2017

My daughter who is 2 years old doesn't like curd or yogurt. have tried even adding sugar, salt and honey too but she just can't stand its taste. please suggest a healthy alternative.

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| Oct 13, 2017

useful blog! thank u

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| Oct 12, 2017

Yes, we are pure vegetarians. thank u for the healthy veg options for optimizing growth of our children.

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| Oct 12, 2017

I will start to give Horlicks Growth plus to my child from today onwards. THANK U HUDA SHAIKH.

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| Oct 12, 2017

My son always skips breakfast before going to school. please suggest some light meal options.

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| Oct 12, 2017

This blog will help in nailing fussy eaters. Many thanks Huda sheikh for writing this.

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| Oct 12, 2017

Mai apne 2 sale ke bacche ko raggi kaise khilau. woh nashtey mai kuch bhi nahi khata.

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| Oct 12, 2017

I was looking for HEALTHY breakfast options. thank u Huda Madam for sharing these.

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| Oct 12, 2017

I second you,parenting is a challenge and each day is an experience. Tahnsk for this amazing piece of write up.

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| Oct 12, 2017

My daughter doesn't drink milk. till now i was forcing her to have milk but still failed sometimes. i shall look for alternatives of milk now. grateful to u for sharing this blog.

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| Oct 12, 2017

I am trying to be a smart Mom but sometimes loose my patience. THANK u Huda Shaikh for this blog.

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| Oct 12, 2017

Ms. kya mai apne 1 and a half years ke bacchey ko Horlicks growth plus de saakti hoon? aap is blog ke liye bhut shukriya.

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| Oct 12, 2017

Huda Madam mai abHi tak apne bacchon ko force karta tha, plate ka khana finish karne ke liye. aapka blog padhkar maine seekha isi wajah se bacche jiddi bantey hai aur khane mai nakhre karte hai. dhanyawaad

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| Oct 12, 2017

I agree with u mam! force-feeding is not a good idea. thanks for sharing!

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| Oct 12, 2017

madam meri daughter fruits ki taraf dekhti bhi nahi hai, khana to door ki baat hai. koi suggestion dijiye.

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| Oct 12, 2017

thank u Huda Ma'am for sharing the breakfast plan.

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| Oct 12, 2017

I completely agree with Huda Shaikh. food has become the reason for power struggle in each and every household. With these handy tips I am sure we will be able to make our children have healthy food.

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| Oct 12, 2017

Thank you for the chart. I include at least 3-4 types of fruits per day, and in dry fruits 2 soaked almond early in the morning, 4 cashew 2 walnut in afternoon, 1 boiled egg in evening (daily). Is this enough for my baby? tough she is not very chubby or fatty but superactive.

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