What to Eat to Grow Taller? Nutritionist Tips Here

November 8, 2024

Index :
How to Seize the Golden Period for Children's Growth?
Formula for Predicting Children’s Height Based on Genetics
Five Key Methods to Help Children Grow Taller
Five Major Mistakes to Avoid for Optimal Height Growth
Balanced Diet as the Key to Growth: 5 Foods to Support Height Increase
What Foods to Avoid for Height Growth? 4 Foods to Watch Out For
Six Frequently Asked Questions about Growing Taller

Writer : Jessie Feng, Nutritionist

How to Make the Most of the Golden Period for Children’s Height Growth?

Before understanding how to make the most of a child’s golden growth period, it's essential to recognize that all age stages before adulthood are considered "growth periods."

Based on age and growth rates, children’s development is typically divided into four stages, each impacting their physical and mental development differently. Understanding these stages helps to support children’s growth more effectively.

Infancy (0–1 year):
During infancy, growth is at its fastest. The body and brain develop rapidly, and infants learn and grow by observing and experiencing the world.
Toddlerhood (2–5 years):
Growth slows slightly during toddlerhood. At this stage, children start developing language skills, social abilities, and self-awareness, often learning through play and interaction.
Childhood (6–12 years):
The growth rate becomes more stable but is still crucial during this “building phase.” This period is essential for establishing healthy habits, a nutritional foundation, and educational basics.
Adolescence (13–19 years):
Adolescence is a time of intense physical and psychological changes. Teenagers experience rapid growth and puberty, building on the nutrition accumulated during childhood, with growth peaks supported by increased appetite as they transition toward adulthood.

To make the most of children’s growth periods, it’s essential to emphasize nutrition and healthy lifestyle habits, particularly for school-age children (6–12 years), to prepare them for the rapid growth spurts of adolescence.

Formula for Predicting Children’s Adult Height Based on Genetics

Parents of children aged 0–7 can refer to the Ministry of Health’s child growth charts to monitor growth rates and ensure they are within standard ranges. Additionally, genetic height prediction formulas help estimate a child's potential adult height at 18 years.

Boys’ target height at 18 = (Father’s height + Mother’s height) / 2 + 6 cm
Girls’ target height at 18 = (Father’s height + Mother’s height) / 2 - 6 cm

Five Effective Methods to Help Children Grow Taller

While genetics play a significant role in determining height, healthy lifestyle habits and nutritional foundations are equally important. There are three primary factors crucial for growth: the health of bones, muscles, and the endocrine system. Below are methods to help maintain these key areas, ultimately supporting children’s growth.

Balanced Nutrition
Ensuring children receive adequate daily amounts of protein, carbohydrates, fats, vitamins, and minerals is essential for overall health. A balanced diet can be achieved by following the “Daily Dietary Guidelines” from the Ministry of Health, with guidance on portion sizes for each of the six major food groups.
Physical Activity

Moderate exercise stimulates growth hormone production, promoting bone and muscle growth. Activities such as jumping, hopping, and skipping can help lengthen growth plates and support bone development.
Good Sleep
Adequate sleep is vital for growth hormone secretion, especially deep sleep during early nighttime hours. Setting a regular sleep schedule is essential for optimal growth.
Regular Health Checkups

Regular checkups, including monitoring height, weight, and growth curves, ensure children’s development is on track.
Healthy Mental State
High stress or anxiety can negatively impact growth. Creating a supportive home and school environment promotes positive mental health and maximizes growth potential.

Five Major Mistakes to Avoid for Optimal Height Growth

Insufficient Sleep
Adequate sleep is crucial for growth, especially in adolescence. Growth hormone is mostly secreted during deep sleep, so lack of sleep can hinder development.
Unbalanced Diet
A balanced intake of essential nutrients, including protein, calcium, and vitamin D, is vital for bone and muscle growth. Poor dietary choices can limit nutrient intake and affect growth.
Lack of Physical Activity
Physical activity promotes healthy bone growth by improving blood circulation, aiding nutrient absorption, and stimulating growth hormone release.
Exposure to Environmental Pollutants
Long-term exposure to harmful substances, such as heavy metals and chemicals, can negatively impact growth, especially in developing teenagers.
Excessive Psychological Stress
To be in a high-pressure environment for an extended period can affect hormone secretion, including growth hormones. Maintaining mental health and relaxing appropriately can promote overall development.

Balanced Diet is Key to Growth: 5 Foods to Help Kids Grow Taller

The concept of a balanced diet was established through the efforts of nutrition experts, researchers, and public health organizations worldwide. The World Health Organization (WHO) created guidelines based on various health indicators and nutritional principles to promote growth, fulfill nutrient needs, support health, and prevent disease. Following a balanced diet can help children grow taller.

According to dietary guidelines, certain food groups are especially important for growth, particularly those rich in protein and micronutrients. Here are five essential foods that parents should ensure their kids include in their diet to support height growth.

Growth Key 1: Animal Protein

Animal protein, primarily found in meat, is rich in creatine and includes sources like red meat, poultry, fish, and seafood. Studies show that taller children tend to consume more animal protein than shorter children. A portion size of animal protein (meat, fish, eggs) should be about the size of a child's palm, and meat intake should be prioritized during childhood.

Growth Key 2: Whole Eggs

Eggs are an excellent source of high-quality protein with a complete set of essential amino acids, making them ideal for growth. Although eggs are relatively low in creatine, they contain other nutrients in both the yolk and white that are essential for children’s growth, such as protein and vitamins, which contribute to bone health and height increase.

Growth Key 3: Dairy Products for Preschoolers

Dairy products are a major food group and a rich source of calcium and animal protein. From infancy, children typically start with breast milk and gradually transition to formula or milk. It's recommended to continue a daily habit of drinking milk into the school years, with “a glass in the morning and evening.” Dairy intake is strongly associated with growth, especially in preschool children.

Research data on preschool children indicates a strong positive correlation between dairy intake and growth. This suggests that consuming dairy products during the preschool years is essential for growth. For overall health and development, it is important to ensure sufficient dairy intake throughout the growth period.

Growth Key 4: Vegetables and Fruits

Research shows that vegetable and fruit intake correlates with height growth in children. Some studies have found a link between reduced fruit and vegetable intake and halted growth in Japanese and Korean children, indicating the importance of these foods for height. Vegetables and fruits provide essential vitamins and minerals that support growth.

While these foods are beneficial for growth, they should not be consumed excessively. A balanced intake of all six food groups—grains, protein sources, vegetables, fruits, dairy, and nuts/seeds, without picky eating and in moderate portions —is the foundation for healthy growth.

Foods to Avoid for Growth: 4 Foods to Watch Out For

Growth-Blocking Food 1: Processed Foods

Processed foods often contain high levels of phosphates and other additives. Excessive intake can hinder calcium absorption, leading to an imbalance of calcium and phosphorus, which negatively affects bone health and development.

Examples: Microwave foods, soda, sausages, hot pot ingredients, and various snacks.

Growth-Blocking Food 2: High-Sugar and High-Fat Foods

Refined sweets and fried foods are usually high in calories but lack essential nutrients. Fried foods may contain harmful substances, and refined sugars can lead to obesity and metabolic issues, potentially causing hormonal imbalances and even early puberty, all of which can hinder height growth.

Examples: Sugary drinks, candy, preserved fruits, donuts, fried chicken, roasted meats, and fast food.

Growth-Blocking Food 3: High-Salt Foods

High-salt foods increase sodium intake, which can lead to calcium excretion through the kidneys. Over time, excessive sodium can negatively impact bone development and health.

Examples: Processed meats, pickled foods, instant noodles, sauces, and various snacks.

Growth-Blocking Food 4: Excessive Caffeine

Excessive caffeine intake can affect sleep quality, hinder growth hormone secretion, and impact overall health.

Examples: Tea, cocoa, coffee, and certain energy drinks.

In summary, children in their growth period should avoid "empty-calorie" foods — those high in calories but low in essential nutrients, especially highly processed foods. Avoiding high-salt, high-sugar, and high-fat foods, as well as excessive caffeine intake, is crucial for promoting healthy growth. Opting for a balanced diet with whole foods will better support smooth and healthy development

6 Frequently Asked Questions About Growth

Question 1: Does staying up late stunt growth?

Staying up late can negatively impact growth hormone secretion. Growth hormone secretion depends on both high-quality and adequate sleep, with timing being crucial as well. It is secreted in the early and deep stages of sleep, with the peak secretion period between 10 p.m. and 2 a.m. Children are advised to avoid staying up late, maintain a regular bedtime, and get sufficient sleep to ensure normal growth hormone secretion.

Question 2: Does being overweight affect growth?

Research suggests that being overweight can have a certain impact on children's height development, potentially affecting bones, hormones, and even leading to early maturity, which may hinder growth. However, during childhood, height growth may slow while the body accumulates nutrients and energy for future development, so some children may appear slightly overweight. Immediate weight loss is not recommended, as it could interfere with growth and development. Weight management, if needed, should be evaluated and supervised by a doctor or nutritionist.

Question 3: Until what age can boys grow taller?

As boys enter late puberty, the growth plates gradually close, meaning bone growth and height increase will come to an end. The timing of growth plate closure varies depending on genetics, environmental factors, and nutrition, but generally, boys can continue growing until around 17-18 years old. Once the growth plates close, height growth is significantly reduced, though an additional 1-2 cm may still be possible.

Question 4: Until what age can girls grow taller?

Similar to boys, girls' growth plates close earlier, typically around 15-16 years old. After closure, they may grow an additional 1-2 cm.

Question 5: Does calcium supplementation alone help increase height?

No. Calcium supplementation primarily supports bone and dental development, but height growth requires a variety of nutrients. A balanced diet, adequate sleep, and moderate physical activity all contribute to growth. Nutrient intake should include the three macronutrients (carbohydrates, fats, and proteins) and micronutrients (such as vitamin D, vitamin K, calcium, magnesium, and zinc) to effectively support growth.

The Ministry of Health from Taiwan also sets a recommended daily intake limit for calcium; excessive calcium intake can cause constipation, kidney stones, and other issues, so it’s best to supplement within the recommended amount and ensure hydration.

Question 6: Does Chinese Traditional "Bone-Growth Soup" help, and when can children drink it?

In traditional Chinese medicine (TCM), bone-growth soup is believed to help children grow more smoothly. TCM associates bone health with kidney energy, and bone-growth soups typically contain herbs that support kidney health and digestion, such as goji berries, angelica root, and longan.

Before trying bone-growth soup, consider the following:

Individual constitution: Every child's body and constitution are different, and they may respond to herbal supplements differently.
Source of herbs: Only purchase clearly sourced ingredients, avoiding unknown ingredients or formulas that may pose health risks.
Consultation with a TCM practitioner: Consult a qualified TCM practitioner who can provide tailored advice based on the child's age, constitution, and health.
Moderate usage: Even herbal supplements should be used in moderation according to the TCM practitioner's instructions, including frequency and dosage.

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