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See 8 foods to feed your child so that they grow taller and stronger

Published

2 years ago

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Parents, we understand your concern when it comes to feeding your children the right food – especially if they’re picky eaters, and you’re worried about their growth.

But, the trick is to carefully select the best food for growth of height in kids and offer this in innovative ways.

What kinds of food should I feed my child?

Children who do grow tall often have more calcium- and protein-rich foods on top of a balanced diet. Here are some important facts:

Calcium, according to WebMD, helps your child’s bones to grow, boosts circulation and even muscle function!


Protein builds muscles, an integral part of the body and an essential nutrient needed to keep your body strong. That being said, don’t overfeed your child protein to boost their height if they can’t grow any taller, as height is mainly determined by genes.

In fact, too much protein can cause other body issues.
A balanced diet will help your little one stay healthy while also working cohesively to support the function of calcium and protein.

For example, Vitamin A helps make proteins, while Vitamin D helps absorb calcium and maintain strong bones.


8 suggestions of food for growth of height for your kids!

  1. Eggs
    A previous study of Ecuadorian infants aged 6-9 months discovered that children who ate an egg everyday had a 47% reduced risk of becoming stunted than their peers who didn’t. Nothing beats growth delays better than eggs!

The best thing about eggs is that you can cook them in so many ways: hard-boiled, sunny-side-up, fried, soft-boiled, scrambled, omelettes, baked, steamed — if one doesn’t work with your picky eater, there’s another form that surely will!

2) Soyabean curd
All beans and natural legumes are nature’s plant protein powerhouses.

Soyabeans, which are rich in proteins can easily boost your child’s height.

In fact, the Scientific American says that protein is the most important nutrient for children’s final height. So do let your little one slurp that delicious cool bowl of soyabean curd or a warm cup of soy milk when they need a quick snack!

Protein normally comes from animal meat, but only choose lean meats. One good source of protein is tuna. If you can’t find it fresh, then go for the canned variety.

Spread it on wholegrain bread, sprinkle it with grated cheese and pop it under the grill — and your child has a delicious, nutritious, height-boosting snack!

4) Mixed nuts
Almonds, pumpkin seeds, pistachios, peanuts, cashews… these protein-packed nuts make for a crunchy and fuss-free nibble between meals.

In addition to protein, nuts also provide healthy fats that can support the body to rebuild damaged tissue and grow new muscle tissue too.

This healthy substitute to biscuits and crackers also pack some nutrient powerhouses that boost physical development by invigorating the body’s growth hormones.

Still not healthy enough? Choose the ones that have less salt, if not unsalted.

5) Peanut butter
Some types of peanut butter pack a serious protein punch. Check the nutritional labels for the high-protein kind. Once you’ve got that right, you can even spread this nutty goodness on crackers, toast, or even pancakes for your little ones to munch on.

6) Dairy products

Milk, yoghurt and cheese are some of the best sources of both protein and calcium, in addition to other nutrients for growing robust muscles.

Calcium helps to maximise bone growth — especially for bones that are still developing! Here are some ideas to serve them to your kids:

use yoghurt-based dips for carrot sticks or other snacks. Greek yoghurt is a good choice, as it is chock-full of calcium and protein. If your child doesn’t like the sour taste, there are flavoured versions in the market too!


you can use cute cookie molds to shape cheese into animals or other figures and pierce them with fruits and vegetables as a healthy snack!
have an issue with lactose intolerance? No worries!

Alternatives like Swiss cheese and aged cheddars aren’t packed with lactose and are easier for kids to handle.

goats cheese (one of the best sources of Vitamin A), can be made into a simple sandwich. You can even use it by spreading it on bread or dip cherry tomatoes in the creamy mix.


milk can be drunk cold on its own. But if your children aren’t so keen on the taste, why not consider spicing it up a little bit? Heating milk and dropping a cinnamon stick in with some honey might do the trick.


7) Fruits


Not all calcium and minerals need to come from dairy products — in fact, many fruits are good sources too! Did you know that the following can help your child’s developing body, too?

Oranges are a surprisingly good source of calcium. To top it all off they are also rich with other essential nutrients, like vitamin D and A. Squeeze fresh juice, or buy the calcium-fortified kind in cartons for a cool drink to beat the summer’s heat.
Bananas are rich in potassium, a mineral needed to create stronger bones, enhance bone growth and improve blood circulation in the body. Consider cutting it and adding to cereal, oatmeal, or even making some banana bread!
Mangoes aren’t only popular with kids — they’re also high in Vitamin A! Simply put frozen mango and equal amounts of milk in a blender for a delicious and healthy drink.


8) Carrots

Some kids don’t like to eat their veggies. An easy way to cope with this issue is to make their veggies more appetising by being creative.

Not only can you use a cookie mold to cut all sorts of shapes, you can even take it one step further by baking carrots and glazing them with honey. Once they are soft, pair them with delicious peanut butter based dip, and your child is all set for growing taller.

Nutritionally speaking, carrots are rich in beta carotene – a nutrient which becomes processed into vitamin A in the body.

The protein-building vitamin, coupled with calcium, phosphorous and magnesium in this bright superveggie supports your child in making long-lasting bones and creating protein to build up muscles.

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Food

Five reasons to relish shrimp

Published

2 weeks ago

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December 10, 2024 6:16 pm

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Shrimp is a popular staple in seafood restaurants, next to lobster and crab.

Some species of shrimp live in estuaries, where saltwater and freshwater mix. They are often confused with prawn which is commonly found in fresh or brackish water.

The recipes for shrimp are endless but a few tasty ways to cook them include pasta and shrimp, grilled shrimp, and shrimp sauce.

Here are five of their health benefits.

Anti-ageing properties

Sunlight promotes skin ageing. Without protection, even a few minutes of exposure to sunlight and UVA may lead to wrinkles, spots, or sunburn.

Shrimp contains high levels of a certain carotenoid called astaxanthin, which is a powerful antioxidant that can greatly reduce the signs of ageing in the skin related to UVA and sunlight.

Reduces cancer risk

The seafood contains carotenoids, such as astaxanthin, which may help in reducing the risk of various types of cancer.

It also contains selenium, which is a trace mineral and has been connected to lower levels of cancer, including prostate, and lung cancer.

Eases menstrual pain

It is a source of the beneficial type of cholesterol, omega-3 fatty acids.

These will balance out the negative effects of omega-6 fatty acids and aid in the alleviation of menstrual cramps for women.

Fights hair loss

One of the minerals found in shrimp is zinc. A deficiency of zinc may cause hair loss.

Zinc plays a key role in maintaining and creating new cells, including hair and skin cells, so for those who are beginning to lose their hair.

Bone health

A deficiency in dietary proteins and vitamins can lead to the deterioration of bone quality, bone mass, strength, and overall mass, which are the main symptoms of osteoporosis.

Protein and various vitamins, such as calcium, phosphorus, and magnesium, found in shrimp can effectively aid in the fight against bone degeneration.

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Food

Eight foods to avoid on an empty stomach

Published

4 weeks ago

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November 23, 2024 12:44 pm

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What you eat first thing in the morning sets the tone for your day. After a night of fasting, your body is ready for the right kind of fuel to boost your energy and get your metabolism going.

However, some foods can cause discomfort, bloating, or irritation when eaten on an empty stomach—especially acidic ones that can be tough on your stomach lining.

On the flip side, starting your day with a balanced breakfast that includes protein, healthy fats, and fibre can keep your blood sugar steady, sharpen your focus, and give you energy that lasts.

Here are eight foods you should skip on an empty stomach:

1. Citrus fruits
Citrus fruits like oranges, grapefruits, and lemons are packed with vitamin C and antioxidants, making them great for your health. But when eaten on an empty stomach, their high acidity can irritate your stomach lining. This can lead to acid reflux, bloating, or even heartburn. Plus, their tangy flavour can trigger your stomach to produce too much gastric acid, which may cause discomfort. 

2. Coffee
For many, coffee is a morning ritual. However, drinking it on an empty stomach can be harsh on your digestive system. The caffeine in coffee can ramp up stomach acid production, which may cause acid reflux, heartburn, or even gastritis if there’s nothing in your stomach to balance it out. On top of that, coffee can dehydrate you, especially if it’s the first thing you drink in the morning. 

3. Spicy foods
Spicy foods like chilli or hot sauce might be delicious, but they aren’t the best idea on an empty stomach. These fiery options can increase gastric acid production, which can lead to acid reflux and heartburn. Spices can also irritate the stomach lining, leaving it more susceptible to inflammation and discomfort. 

4. Sugary foods
Sugary treats like pastries, sugary cereals, or sweetened drinks might seem like a quick way to start your day, but they can backfire. Eating them on an empty stomach causes your blood sugar to spike rapidly, giving you a short-lived energy boost followed by a crash. This crash can leave you feeling tired and cranky. Sugary foods can also disrupt digestion, causing bloating and discomfort. 

5. Yoghurt
Yoghurt is generally considered a healthy snack, but it’s not ideal for an empty stomach. The natural acidity in yoghurt can irritate sensitive stomachs and may reduce the effectiveness of the probiotics it contains. These beneficial bacteria can struggle to survive in the highly acidic environment of an empty stomach. 

6. Fried foods
Fried foods like doughnuts, French fries, or fried chicken are heavy and take longer to digest. Eating them on an empty stomach can overwhelm your digestive system, leading to bloating, indigestion, or even nausea. Their high fat content also slows down digestion, making you feel sluggish and uncomfortable. 

7. Raw vegetables

Raw vegetables are undeniably healthy, but eating them on an empty stomach can be rough on your digestive system. Their high fibre content and certain enzymes can lead to gas and bloating. Vegetables like broccoli, cabbage, and cauliflower are particularly challenging because they are harder to digest when your stomach is empty.

8. Carbonated drinks
Starting your day with soda or sparkling water isn’t the best idea. The carbon dioxide in these drinks can create gas in your stomach, leaving you feeling bloated and uncomfortable. They can also irritate your stomach lining and disrupt digestion.

Conclusion
Choosing the right foods for an empty stomach is key to starting your day on the right note. Avoiding these eight foods can help you feel more comfortable and energized. Instead, reach for options that are easy on your stomach, like oatmeal, bananas, or whole-grain toast with eggs. These choices will give you a healthy and balanced start to your day.

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Food

The numerous reasons to include fibre-rich foods in your diet

Published

1 month ago

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November 17, 2024 7:30 am

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Zainab Abdullahi, an Abuja-based nutritionist, has advised Nigerians to add fibre rich foods in their diets in order to reduce the risk of developing life-threatening illnesses.

Abdullahi told the NAN on Tuesday that consuming foods high in fibre helps combat diseases such as high blood pressure and diabetes, among others, from deteriorating.

She explained that such foods also help to prevent constipation, control sugar level, prevent stroke as well as colon cancer.

Abdullahi described fibre as a part of plant-based foods such as whole grains, fruits, vegetables, nuts and beans that passed through the body undigested thereby living the digestive system clean and healthy.

She noted that foods rich in fibre help ease bowel movements and as well aid in flushing bad cholesterol and harmful carcinogens out of the body.

The nutritionist differentiated types of fibre as soluble and insoluble fibre.

According to her, soluble fibre dissolves in water and helps control blood sugar level as well as reduces cholesterol, while the insoluble does not dissolve in water but helps prevent constipation as well as boost the immune system.

Abdullahi also said that eating foods high in fibre helps reduce the risk of inflammation of the intestine, haemorrhoids, gallstones, kidney stones and provides relief on individual with irritable bowel syndrome (IBS).

According to her, research has shown that diets high in fibre could help lower the risk of developing gastroesophageal reflux disorder, ulcers and some cancers.

The expert described soluble fibre as an important element for a healthy heart and also helps improve the cholesterol level as well as lower bad cholesterol.

“Consumption of foods such as tomatoes, leafy green, carrots, flaxseed, beans, watermelon and pawpaw, among others, are high in fibre and helps fight certain diseases.

“A high fibre diet helps reduce the risk of metabolic syndrome, diabetes, stroke and high blood pressure, reduce inflammation and help shed excess weight especially around the abdomen.

“Eating high fibre diets can help prevent colorectal cancer, stomach, mouth as well as helps flush toxins out of the body.

“It also aid digestion and key in maintaining healthy weight,’’ she said.

Abdullahi, therefore, urged individuals to start adding high fibre into their diets as well as increase their water intake in order to avoid uneasiness.

She, however, recommended consumption of 21 to 38 grams of fibre per day for optimal health.

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Bodex F. Hungbo, SPMIIM is a multiple award-winning Nigerian Digital Media Practitioner, Digital Strategist, PR consultant, Brand and Event Expert, Tv Presenter, Tier-A Blogger/Influencer, and a top cobbler in Nigeria.

She has widespread experiences across different professions and skills, which includes experiences in; Marketing, Media, Broadcasting, Brand and Event Management, Administration and Management with prior stints at MTN, NAPIMS-NNPC, GLOBAL FLEET OIL AND GAS, LTV, Silverbird and a host of others

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