Have breakfast, lunch, dinner, and two healthy snacks every day. This makes sure that your body has enough energy to get you through your day and encourages it to grow.
Select fruits and vegetables such as strawberries, blueberries, apples, broccoli, spinach, and potatoes. Lean proteins like chicken, fish, and eggs are good options to help you grow. You can get grain by eating whole wheat breads and pasta or some cereals. Dairy is found in sources like milk, cheese, yogurt, and even ice cream. Eat two healthy snacks in between meals. Some good snack choices are low-fat string cheese, yogurt, an orange or apple slices. [2] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Healthy snacks help keep you full in between meals as well as avoid junk food.
Write a specific plan for each meal every day. For example, you could write, “Monday: whole wheat toast with peanut butter, a cup of strawberries in Greek yogurt, and a glass of orange juice for breakfast; apple slices for a mid-morning snack; turkey sandwich, cut veggies and dip, and glass of milk for lunch; string cheese and crackers for afternoon snack; chicken breast, steamed vegetables, and salad for dinner; cup of blueberries and raspberries for dessert. ” Pack your lunch on days that the food isn’t as healthy as you would like. For example, you might want to pack a salad or sandwich on wheat bread instead of having the pizza and fries your school offers. Remember that you can have one “cheat” day a week so that you don’t crave or overindulge in your favorite foods. Get your parents involved in your meal plans. This might include writing the plan together, cooking with your mom and dad, or even helping them grocery shop.
Drink the recommended amount every day. Boys between 9 and 13 should drink 10 cups every day and girls of the same age should drink 8 cups. Boys between 14 and 18 should drink 14 cups every day and girls between those ages should have 11 cups. If you are physically active or it is very hot outside, you may need to drink more. Eating nutritious food like fruits and vegetables can add 2-3 cups of water towards your daily total.
Choose healthy foods whenever you can. For example, a salad instead of fries will help you grow faster and grilled chicken is better than a cheeseburger. If you choose where to go out for dinner, choose a restaurant with healthy food options instead of a fast food restaurant.
Change your food and drink choices simply and gradually. For example, you could have brown rice instead of white rice or cake with fruit instead of cake with frosting. To drink, you could have sparkling water with flavor instead of soda.
Ask your parents if you can shop with them. You can all make decisions on food and meal planning together. [6] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Make sure to include foods from all five groups. [7] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Get most of your vitamins and minerals from food and drinks. This is easy if you eat a variety of healthy foods every day and get enough to drink. Stay away from megavitamins, supplements, hormones, or anything not safe for children. These may harm your health and prevent you from growing taller.
Do at least an hour of moderate activity every day. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You could do things like running, swimming, biking, or even walking. Activities such as playing hide-and-seek, jumping on a trampoline or with a rope are other ways to get your body moving. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Join a sports team or intramural club at your school. For example, if you’re not into competitive sports, participate in a group that plays a sport like volleyball or dodgeball for fun.
Stand against a wall with your back against it. Raise your hands in the air as far as you can. You can also sit with your back against a wall, raising your arms and bend forward to touch your toes. Hold each stretch for 5-10 seconds and repeat 10 times. Sit on the floor and spread your legs wide apart. Bend forward at your hips and stretch your arms out to touch each of your feet. Hold the stretch for 5-10 seconds and repeat 3-4 times. Hang from a bar or a set of rings. Try to touch your legs to the ground to make yourself taller. Recognize that your body will be its natural height after a good night’s rest.
Do a gentle form of yoga like restorative or yin yoga for the best stretching. [12] X Research source If you can’t do a full yoga session, do downward facing dog for 10 deeps breaths. The downward dog looks like a triangle: you put your hands and feet on the floor and raise your bum in the air.
Try video games such as karaoke or Wii that get you moving. Remember that some downtime or mindless play will help you rest, which is also an important part of growing.
Avoid sitting with your shoulders hunched over or forward, which can cause your spine to grow crooked. Pull your shoulders back and pull in your belly for the best posture.
Sleep between 10 and 12 hours every night. Take a short nap of 30 minutes during the day if you’re tired. You can also do a relaxing activity that doesn’t require a lot of movement or using your brain.
Talk to your parents, a trusted adult, or medical professional if you drink, smoke, or take drugs. These people can help you find a way to stop any of these habits, which will help you grow taller in the long run.
Ask your parents and grandparents if they know how tall your ancestors were. You can also ask your siblings and parents when they grew. This can give you an idea of when you might have a growth spurt. Remember that you have other awesome things about you other than your height. Try and focus on things such as your great hair or something that you do well.
Be honest with your doctor about your concerns about getting taller. Make sure your doctor knows things like what you’re eating, what activities you’re getting, and if you have any bad habits such as alcohol. Ask any questions you have about getting taller. Your doctor may be able to reassure you that just being patient is all you need to do. Puberty affects growth and can happen at different times for different people. Your doctor can also show you what percentile you fall into compared to your peers of the same age for height. Together, you can then use this information to discuss potential issues. [15] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
