10 Foods Every Growing Child Should Eat Weekly (According to Nutritionists)
Every parent wants a child who grows well, learns fast, and stays healthy. But the secret behind strong immunity, sharp brains, and steady growth is consistent nutrition. According to nutritionists, children need a mix of healthy fats, protein, complex carbs, vitamins, and minerals — and these 10 foods provide exactly that.
These foods are affordable, easy to prepare, kid-friendly, and perfect for Nigerian and global diets.
Let’s dive in.
1. Eggs
Nutrients: Protein, choline, vitamin D, healthy fats
Benefits: Brain development, strong muscles, improved memory
Eggs are one of the most complete foods on earth. The choline in the yolk supports brain development and memory, while the protein keeps children full and energized.
How to serve:
- Boiled eggs
- Egg stew
- Scrambled eggs with veggies
2. Oats
Nutrients: Fiber, B vitamins, minerals
Benefits: Stable energy, healthy digestion, improved focus
Oats are a slow-release carbohydrate, meaning your child gets energy for longer. They also boost gut health.
How to serve:
- Oat porridge
- Oat pancakes
- Oat and fruit bowls
3. Beans
Nutrients: Protein, iron, fiber, zinc
Benefits: Strong blood, good digestion, steady growth
Beans are an excellent plant protein source, great for both toddlers and older children. Iron in beans supports proper brain function and prevents tiredness.
How to serve:
- Beans and sweet potatoes
- Moi-moi
- Bean porridge
4. Sweet Potatoes
Nutrients: Vitamin A, fiber, antioxidants
Benefits: Strong eyesight, glowing skin, immunity boost
Sweet potatoes are rich in beta-carotene, which helps eyesight and immunity. They also keep children full without spiking blood sugar.
How to serve:
- Boiled or roasted
- Mashed sweet potatoes
- Sweet potato fries (oven-baked)
5. Leafy Greens (Spinach, Ugu, Kale)
Nutrients: Iron, calcium, vitamins A, C, K
Benefits: Blood formation, bone strength, immunity
Green vegetables are essential for your child’s weekly meals. They support bone growth, strong blood, and healthy skin.
How to serve:
- Vegetable soup
- Smoothies
- Stir-fried greens added to rice
6. Avocado
Nutrients: Healthy fats, potassium, fiber
Benefits: Brain development, healthy digestion, stable mood
Avocados provide healthy fats that feed your child’s developing brain. They also help the body absorb vitamins from other foods.
How to serve:
- Avocado spread on bread
- Avocado + boiled egg
- Avocado + sweet potatoes
7. Yogurt (Preferably Unsweetened)
Nutrients: Calcium, probiotics, protein
Benefits: Strong bones, healthy gut, better immunity
Unsweetened yogurt is great for digestion. The probiotics help prevent infections and support overall wellness.
How to serve:
- Yogurt + fruits bowl
- Yogurt + granola
- Frozen yogurt pops
8. Fish (Especially Oily Fish)
(Salmon, sardines, mackerel)
Nutrients: Omega-3 fatty acids, protein, vitamin D
Benefits: Brain growth, better sleep, stronger bones
Omega-3 fats are essential for memory, learning, and behavior. Fish once or twice a week is ideal.
How to serve:
- Grilled fish
- Fish stew
- Sardines on whole wheat bread
9. Bananas
Nutrients: Potassium, fiber, natural sugars
Benefits: Energy, good digestion, improved mood
Bananas are gentle on the stomach and perfect for active children. They also help prevent constipation.
How to serve:
- As a snack
- In smoothies
- With oats
10. Nuts & Seeds
(Groundnut, almonds, cashew, chia, pumpkin seeds)
Nutrients: Healthy fats, protein, zinc, magnesium
Benefits: Brain function, strong immunity, improved sleep
Just a handful weekly boosts brain power and provides long-lasting energy.
How to serve:
- Peanut butter
- Seed mix added to yogurt
- Groundnut snacks (unsalted preferred)
Note: For children under 5, grind or crush nuts to avoid choking.
Sample Weekly Meal Ideas
Monday
- Breakfast: Oatmeal + banana
- Lunch: Beans + sweet potatoes
- Dinner: Rice + vegetable stew
Wednesday
- Breakfast: Egg and avocado sandwich
- Lunch: Fish stew + boiled yam
- Snack: Yogurt + fruits
Friday
- Breakfast: Oat pancakes
- Lunch: Moi-moi + pap
- Dinner: Sweet potato mash + grilled fish
Tips for Picky Eaters
- Introduce foods slowly
- Mix new foods with familiar ones
- Make meals colorful
- Avoid forcing — use encouragement
- Offer variety throughout the week
Final Thoughts
Children grow fast, and the right foods make all the difference. These 10 foods provide the nutrients your child needs for strong immunity, brain development, and overall health. Including them weekly will help you build a wholesome foundation for life.
If you follow this list consistently, you will see better appetite, stronger bones, better school performance, and fewer sick days.
