Growing Strong: How Different Diets Can Support Children’s Health

As parents, we all want our children to be healthy and thrive. One of the most important ways we can support our children’s health is by ensuring they have a well-balanced diet. A healthy diet is essential for children’s growth and development, as it provides the nutrients they need to build strong bones and muscles, support their immune system, and maintain optimal brain function.

However, with so many different diets and nutrition plans available, it can be challenging to know which ones are best for our children. So, in this article, we will take a look at how different diets can support children’s health. We will discuss the benefits and potential drawbacks of each diet and provide tips for incorporating healthy eating habits into your child’s daily routine. By the end of this article, we hope you will have a better understanding of how different diets can support your child’s overall health and well-being.

Why is a healthy diet important for children?

A healthy diet is crucial for children’s growth and development.  One of the main reasons why is that it provides them with the essential nutrients, such as carbohydrates, protein, fats, vitamins, and minerals, they need to thrive. Carbs, for instance, provide energy for the body. While protein is necessary for the growth and repair of tissues. Fats are also important for brain development, and vitamins and minerals are essential for various bodily functions.

A healthy diet for children typically includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Consuming this can not only enhance bone development, muscle growth, and height, but it also reduces their risk of obesity and chronic diseases including heart disease, type 2 diabetes, and some types of cancer.

Additionally, a healthy diet can also promote good mental health in children, therefore reducing their risk of depression and anxiety.

What are some healthy diets children should adopt?

If you think your child needs to be put on a diet, parents need to consult with a healthcare professional before doing so. However, depending on the age and health of your child, here are some of the main diets that might get suggested.

Mediterranean diet

The Mediterranean diet is based on the traditional cuisine of countries like Greece, Italy, and Spain. It is rich in vegetables, fruits, legumes, nuts, whole grains and olive oil, and low in red meat, processed foods, and sugary drinks. This diet is believed to result in a lower risk of obesity, type 2 diabetes, and cardiovascular disease in both adults and children.

The Mediterranean diet is beneficial for children’s health in several ways. Studies have shown that children who follow the Mediterranean diet have lower levels of cholesterol and blood pressure, reduced risk of obesity, and a lower risk of developing type 2 diabetes. The Mediterranean diet is also rich in antioxidants, fibre, and healthy fats, which help reduce inflammation and promote cardiovascular health.

Parents who want to encourage their children to follow the Mediterranean diet can do so by incorporating more fruits, vegetables, and whole grains into their meals. They can also replace saturated fats with healthy fats, such as olive oil, and limit the intake of red and processed meats.

assorted fruits on disposable plastic cups
Photo by Engin Akyurt on

Vegetarian and vegan diets

Vegetarian and vegan diets are becoming increasingly popular among children. These diets are typically high in fruits, vegetables, whole grains, and legumes, and low in saturated fat and cholesterol. They also tend to be rich in fibre, vitamins, and minerals.

A vegetarian diet is a dietary pattern that excludes meat, poultry, and fish. It can include dairy products and eggs. Alternatively, it can be completely plant-based – in which case it is a vegan diet.

Both vegetarian and vegan diets can provide children with all the necessary nutrients for growth and development if they are well-planned and balanced. Children who follow these diets may have lower rates of obesity, high blood pressure, and type 2 diabetes. However, it’s important to ensure that children on these diets get enough protein, iron, calcium, and vitamin B12. Even if you don’t want your child to go on a full vegetarian or vegan diet, parents should provide them with a variety of plant-based protein sources, such as beans, lentils, nuts, and seeds. It is also a good idea to introduce fortified cereals, leafy greens, and even supplements in their diet.

Gluten-free diet

Gluten-free diets are often recommended for people with celiac disease or gluten sensitivity. A protein present in barley, wheat and rye, the presence of gluten can cause digestive issues and other health problems in people who are sensitive to it.

Some parents may also put their children on a gluten-free diet as a way to address behavioural or cognitive issues. However, there is limited evidence to support this practice, and you should consult a healthcare professional before putting a child on a gluten-free diet.

If a child does need to follow a gluten-free diet, it’s important to ensure that they still get enough fibre, vitamins, and minerals. Additionally, gluten-free grains such as rice, quinoa, and corn can be good sources of these nutrients.

However, gluten-free products are often highly processed and low in fibre, which can lead to nutrient deficiencies and constipation. Therefore, you should ensure your child eats plenty of brown rice, quinoa, and buckwheat.

flat lay photography of two tray of foods
Photo by Ella Olsson on

Low-carb diet

Low-carb diets are often promoted for weight loss and management, but they may also have other health benefits. These diets typically restrict carbohydrates, such as those found in bread, pasta, and sugary foods, and encourage the consumption of protein and healthy fats.

Some studies claim that low-carb diets can improve blood sugar control in children with type 1 diabetes. They may also be beneficial for children with epilepsy, as they can help reduce the frequency and severity of seizures.

For any child on a low-carb diet, it is important to make sure they are getting enough fibre, vitamins, and minerals. Low-carb diets can often be high in saturated fat, which can increase the risk of heart disease.

Low protein diet

In most cases, children need adequate protein to support their growth and development.

Protein is essential for building and repairing tissues, producing hormones and enzymes, and supporting a healthy immune system. It is also necessary for the development of strong bones and muscles, making it crucial for children’s growth.

However, there are some specific medical conditions in which a low protein diet may be necessary for children. These include conditions like Phenylketonuria (PKU) and Maple Syrup Urine Disease (MSUD), which is a rare genetic disorder where the body struggles or is incapable of breaking down certain amino acids.

In addition, it can also be prescribed for those who suffer from Urea cycle disorders, where the body is unable to eliminate ammonia, a waste product of protein metabolism.

In these specific medical conditions, this diet may be necessary to prevent serious health problems. However, it can be challenging to follow and may require close monitoring by a medical professional. Children may also need to support their low protein diet  with supplements.


The diets we feed our children play a critical role in their overall health and well-being.

While there are a variety of diets available, it is important to choose one that is well-balanced, rich in nutrients, and suitable for their age and developmental stage.

Whether it is a Mediterranean diet, vegetarian or vegan, gluten-free, low-carb or low protein diet you put your child on, it should be decided in consultation with a dietitian or healthcare professional.

However, as a general matter of course, parents should ensure their children are eating a wide variety of healthy foods that are sustainable and appropriate for their individual needs.