4 of the Best Ways to Keep Your Children Growing

Children are constantly growing throughout childhood and into adulthood. It’s vital to establish healthy habits to promote growth and development at a crucial stage in life. Our kids don’t realize the importance of health and wellbeing, so we need to teach them and provide them how to choose what fuel their bodies need. Lead by example to help make a healthier lifestyle transition more manageable.


  1. Multivitamins

Tasty kids multivitamins are a great addition, especially for picky eaters who may have a nutritional gap in their diet. Vitamins promote the growth and development of the brain, teeth and bones while improving the immune system, vision, skin, hair and nails. Vitamin D builds strong bones and teeth, which is very crucial as your children grow. Vitamins B-6, B-12, E, Choline and Folate support brain development. Vitamins A, C, D, E and Zinc help the immune system function well. Vitamins A, C, D, E, Biotin and Zinc boost your child’s skin, nails and hair. Vitamins B-6, B-12, E, Choline and Folate support brain development. Iron is critical during growth spurts and also helps with blood and muscle production. Calcium is another great vitamin that helps your child’s bones, teeth and overall growth. Gummies are an easy way to get your kids the nutrients their bodies need. Children who take vitamins daily will learn from a young age the importance of establishing healthy habits. Encourage a well-balanced diet but know that vitamins can help fill any nutritional gaps your picky little eater may have.


  1. Diet

A well-balanced diet is essential for healthy growth and development. This includes whole grains, vegetables, fruits and protein. There are plenty of materials online for dietary needs and recommendations. Whole grains include bread, rice, pasta and cereal. Children should consume between 1 ½ and 4 ½ ounces of whole grains per day, depending on age and gender. One ounce serving examples include one slice of bread, ½ cup cooked oatmeal, ½ cup cooked rice, and ½ cup cooked pasta. Fruits are low in fat, sodium and calories, making them a perfect and filling food to put on your plate. Fiber and potassium are present in many fruits. Children should consume between ½ cup to 2 cups of fruit per day, depending on age and gender. One cup serving examples include one small apple, one banana, about 32 grapes, eight large strawberries, or one cup of 100% fruit juice. Vegetables are also low in fat and calories and high in vitamins and nutrients. Children should consume between 2/3 cup and 3 ½ cups per day, depending on age and gender. One cup serving examples include three long spears of broccoli, two cups of raw leafy greens, about 12 baby carrots, two stalks of celery, or one large bell pepper.


  1. Sleep

Establish a routine that allows for enough time to decompress prior to bedtime. Getting enough sleep helps children grow and develop. Promote quality sleep by adding a sound machine, creating a cool sleeping environment and limiting screen time and distractions in the bedroom.


  1. Exercise

Keep your children moving! Physical activity is great for health and wellbeing but also promotes the growth of muscles. Decrease screen time and increase exercise time for improved mental and physical health. Children will burn more calories, causing them to eat more nutrients. They will also be tired, which can lead to a better night’s sleep.


Healthy choices significantly impact the growth and development of children. If you have a picky eater, try offering a few options to choose from. Let your child see you eating healthy foods. Hiding vegetables in meals or using vegetable pasta is another great tactic. This can be frustrating and it can be easy to let the child eat foods just so he or she will eat, but remember you are instilling eating habits that will affect your child’s growth, development and lifestyle. Vitamins are a great supplement that can fill any gap you may or may not notice in your child’s everyday diet.

By Jared Jaureguy