What should short parents feed their children to help them grow tall?

I am 1.59 m tall, my husband is 1.65 m tall. How should my husband and I feed our child to help him grow to his maximum height? (Ha Phuong, Hanoi)

Reply:

Many parents have ideal height but their children are still short and vice versa. It is estimated that genetics affects about 20-25% of a child's height development. The remaining 80% depends on nutrition, exercise, living environment... Children with parents of modest height can still improve their height in the future if the right strategy is applied.

Children's physical growth and stature are directly affected by nutrition. First, you need to note that the diet to increase height for your child should ensure 4 main nutrient groups including protein, fat, carbohydrates, vitamins and minerals. Meals should be complete and balanced with these groups of nutrients.

Children need to prioritize nutrients that are beneficial for growth and strong bones such as calcium, vitamin D, zinc, potassium, magnesium... These nutrients are found in cereals, milk, dairy products, tuna, egg yolks, raisins, and shellfish. Children should drink enough milk according to their age.

You can take your child to a nutritionist for a comprehensive assessment and testing of micronutrients in the body using a UPLC high-performance liquid chromatography machine. From there, the doctor will advise on a suitable diet for your child.

Limit your child's intake of unhealthy foods such as cakes, sugary foods, fried foods, foods high in trans fats and saturated fats.

Besides eating, you should create a habit for your child to get enough sleep. Children should not sleep late after 10pm because it will shorten the good sleep. Sleeping in the "golden" time from 10pm to 2-3am is when the body secretes the highest growth hormone, stimulating longer bones. If children miss this, they will lose the best opportunity to grow taller in the future.

Children also need to exercise regularly to help strengthen muscles, strong bones, maintain weight, and promote the body to produce growth hormones. Children should practice appropriate sports, depending on their age and physical condition, such as swimming, basketball, soccer, aerobics, and jumping rope. They should practice at least one hour a day to optimize the opportunity for height development.

Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Clinic System

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