Category Archives: How To Get Taller During Childhood

My Top 7 Grow Taller Foods

how to grow taller using diet


One of the most important influences to grow taller is your diet. This is particularly important during childhood, hence I have written this with your child to grow taller being the focus.

Diet is massively important for your children’s health and normal growth functions. So with a good diet, your children will grow taller as dictated by their genetics and achieve their full height potential. A poor diet however will hinder your children’s health and subsequent normal growth processes, hence although they will still continually grow taller, their diet will  prevent them from achieving their full height potential.

If you do have any doubts on what you should be feeding your child, please seek professional medical advice, they do only have one childhood to grow taller in!


What Food Categories Are Needed To Grow Taller

Carbohydrates and Calories

Children need calories to grow taller, especially during puberty when they are going through their growth spurt. Plenty of energy is also important to ensure children and doing enough exercise, which helps to stimulate growth (see



Calcium plays a significant role in helping kids grow taller. Calcium is needed for bone and teeth formation and is especially important during the pubescent growth spurt. How long your long bones are is the main contributor to height, hence anything that contributes to their growth is essential to grow taller.



All cells and tissues contain protein, therefore protein is essential for growth and repair and the maintenance of good health.

Proteins play an important role in bone development, thereby influencing peak bone mass.

Low protein intake impairs both the production and action of IGF-I (Insulin-like growth factor-I). IGF-I is an essential factor for bone longitudinal growth (see


Vitamin A

Vitamin A is necessary for the growth and development of bones and soft tissue,

Good fruits and vegetables high in vitamin A include:

–          Carrots (my kids actually love raw carrots with a Humos dip),

–          Broccoli,

–          Spinach (sounds disgusting, but if your kids don’t like spinach, get them to try it with tomato ketchup),

–          Apricots.


Vitamin D

Vitamin D promotes bone and muscle growth. As well as through food, spending time in the sun is a great source of vitamin D. Low vitamin D levels have been linked to poor height gain.



Zinc is an essential mineral required by the body for keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA, amongst other things. A deficiency in zinc can lead to stunted growth.

Foods high in Zinc include:

–          Beef, lamb, pork and chicken

–          Spinach

–          Beans (cooked Mung beans, baked beans, Chickpeas, Kidney Beans)

–          Cooked white mushrooms

See ( for more food ideas and specifics on Zinc content.



Iron is essential for your child’s health. Lack of iron can lead to anaemia, which can hold back your child’s physical and mental development (see for more details).


My Top 7 Grow Taller Foods

So knowing the main food categories to grow taller is all well and good, but what do you actually need to eat? 


Whole Milk

No surprises here. Whole milk, and it’s full fat derivatives (yogurt, ice cream, cheese) is a great source of calcium. vitamin D, and protein,

Try to give your child about three servings of milk a day.

I sometimes struggle to get my children to drink milk, so three things I do are:

–          Put way too much on their cereal, and their bowl is always usually empty once they’ve finished,

–          Add drinking chocolate. My personal opinion is the milk intake benefit out ways the sugar intake. Chocolate also is a source of Zinc. And as it’s a treat, I get parent brownie points,

–          Cheese fingers as a snack, with a hummus dip.

Be careful about your child drinking too much milk though as it is low in the iron necessary for infant growth and development and it can replace the consumption of iron-rich foods, leading to anaemia.



Fish is extremely high in protein, and relatively low in fat. It is also a great source of Vitamin D.

Regarding oily fish (such as mackerel, salmon and sardines), boys can have up to four portions a week, but it’s best not to give girls more than two portions a week. This is because oily fish can contain low levels of pollutants that can build up in the body.



Great for Zinc and Protein, and Iron, as well as many other vitamins and nutrients.

And there is such a variety of ways to cook them, and I find them easy to feed to my children.

For more information see



As a general rule, vegetables are always good.

My particular favourites due to their levels of vitamin A and zinc, and because my children like them, are:

–          Spinach,

–          Peas,

–          Asparagus

–          Broccoli,

–          Carrots


Starches and Grains

Grains and starches provide a large portion of calories for growing kids , and provide energy, fibre, B vitamins, magnesium, iron and selenium

Good sources are:

–          Breakfast cereals,

–          Potatoes,

–          Whole wheat bread. My kids are not keen on this, but they do like the half and half (50% brown, 50% white),

–          Rice,

–          Couscous,

–          pasta


With whole grain foods (whole grain pasta, wholemeal bread, and brown rice), this needs to be eaten in moderation, and you do not want your child too full before they take on the calories they need from other food sources.



Great source for Protein, Iron, Zinc, and Vitamins A, B and D, amongst other nutrients and vitamins.

With red meat, be sensible and ensure this is used as part of a balanced diet. See for more advice on specific recommended amounts.



Every living thing on our planet needs water to survive. Water makes up over 50% of a person’s body weight, and is essential for the normal daily functioning, and hence the normal processes to grow taller.

There is no set amount of water your children should be drinking. Use your common sense, make it readily available, and watch for signs of de-hydration, the easiest being smelly or dark wee.


Changing Diet To Grow Taller Need Not Be A Chore

But don’t make food planning and diet enforcing a massive chore otherwise it will be like any other diet, difficult to keep up over the long term. Gradually change things, and make them habits (see



One of the most important factors for your child growing taller is their diet. A healthy balanced diet is essential to them growing taller and achieving their full height potential. Be aware of the important nutrients and food types, but then be aware of the foods that you can use in your arsenal of meals to feed your family. Don’t make it a chore, food should be fun and enjoyable, not just a means to grow taller.





Create Your Grow Taller Habits

the grow taller habit

In the pursuit of any goal,  not just how to grow taller, whether it is to lose weight, get a promotion at work, improve your fitness, almost anything, most people try to change their world overnight and then wonder why they eventually fail.

Take losing weight for example, people will read about a new fad diet, then try to completely follow it immediately through massive will power, but usually they can only keep this up for so long.

Does this sound familiar?

So why bother trying then I hear you say. Don’t worry, there is another way!

One of the best books I have read recently is “The Slight Edge” by Jeff Olson. The basic premise is that for any goal you have, don’t try to change your world overnight, just start small doing a limited number of simple easy to do actions every day. As they become a habit, add more simple easy to do actions, and so on.

For example, if from a position of total lack of fitness you wanted to be able to run marathons, could you start running 5 miles a day straight away? Possibly but it would be hard to do and take a lot of will power. Could you run once this month for 15 minutes? Yes, almost everyone would find this easy to do. Then eventually start running twice a month, then increase the amount of time to 20 minutes, etc, etc.

Grow Taller Habits

Take growing taller as another example, if you want to maximize your child’s height by improving their diet, would you overnight change all their meals, and be really firm with them to make them eat all their vegetables etc? You would likely have a massive fight on your hand and actually put your child off some foods.

Could you start by doing a simple easy to do action like giving your child a glass of milk to drink while they are eating their breakfast, to increase their daily milk intake? Then adding one more healthy snack to their pack lunch that they like, e.g. my kids like chopped carrots or peppers, particularly with humus to dip them in.

Simple Daily Actions Over Time Become Habits

Whatever goals you want to achieve, work out how you can achieve them gradually with simple easy to do actions.

You also need to believe in the process as you have no immediate feedback, in fact you may not have any feedback for years. If you have an unhealthy meal today, will it adversely affect you? The affect is minuscule and insignificant. If you have an unhealthy meal every day for 30 years will it affect you? Definitely!

So any small actions you take on a day to day basis are relatively insignificant, but it is their effect built up over time that has a massive effect. Hence why taking these regular positive actions towards your goals, although easy to do, are also easy not to do.

If you can keep an action up for 90 days, it will become a habit. You already have loads of habits, some good and some not so good. When you clean your teeth before bedtime, you just do it automatically without thinking about it, it became a habit from early age. You never think “I’m really tired tonight, I’m not going to brush my teeth”.


For any goals you have, including to grow taller, break the goal down into small easy to do daily actions, and only start the actions you can easily do straight away, then over time add to them. Once you’ve been doing an action daily for 90 days it will become a habit.

It is important you make them into a habit as you will have no feedback as to their effect possibly for years, hence you have to believe in the process.

In the pursuit to grow taller,  can you think of one simple to do positive daily action reference your diet, exercise, and posture? Write them down and start doing them daily. Over time, they will have a dramatic effect on helping you to grow taller.

What Defines My Height and What Can I Influence To Grow Taller

How to grow taller

Many people are asking the question of how to grow taller, as they want to be taller for many possible perceived reasons, including more self confidence and authority, increased attractiveness to the opposite sex, and to feel thinner.

If you are one of the many people who desire to grow taller, you may want to understand more on what defines your height, and what it is possible to influence to grow taller than you would be without intervention.  

The eventual height a person attains is the natural measure of the growth that occurs during childhood, which is a function of growth by the long bones in the body. So in essence your height in principally governed by the size of your skeleton, although as described by other articles their are other factors which you can influence to become taller.

So one possible approach on how to get taller is to look at how to influence long bone growth.


How Do Bones Grow

There is a cartilage plate at each end of a long bone called a epiphyseal plate or growth plate, and is found in children and adolescents. In adults who have stopped growing this no longer exists.

In late adolescence, the gonadal steroids (estrogen, testosterone) cause closure of the epiphyseal growth plates. The cartilage becomes entirely replaced with bone, and statural growth stops.

During the long bone growth phase, proper growth is a function of adequate nutrition and appropriate endocrine regulation, hence influencing these during the correct periods of your life will affect your height and grow taller.


The Endocrine System and Endocrine Regulation

The Endocrine System is the collection of glands and the hormones they release, which influence almost every cell, organ, and function of our bodies. It is instrumental in regulating mood, growth and development, tissue function, and metabolism, as well as sexual function and reproductive processes.

Endocrine regulation is the balancing of production of the correct hormones in the correct quantities to promote the normal functioning and growth.

The principal endocrine regulator is post-natal growth is Growth Hormone (or Human Growth Hormone). Growth Hormone stimulates production of insulin growth factor 1 (IGF-1), and it is this that directly stimulates the bone growth, hence Growth Hormone has an in-direct effect of stimulating bone growth at the epiphyseal plate (growth plate).

Thyroid hormone is important for growth as it stimulates growth hormone production. Gonadal steroids, whose secretion increases at puberty, initially promotes growth by increasing Growth Hormone secretion, but then it subsequently cause growth to stop by causing the closure of the growth plates. Estrogen also negatively effects the amount of Human Growth Hormone in the body.


How To Grow Taller Through The Use Of Human Growth Hormone

To grow taller, simply increasing your levels of Human Growth Hormone will increase your rate of growth. There are three simple ways to do this:

Sleep And Grow Taller

Your Human Growth Hormone levels rise when you are sleeping, hence ensure you are getting enough sleep. As an adult ideally you want to be getting 8 hours a night, and a child should be getting considerably more.

Reduce Your Estrogen Levels

Because Estrogen negatively effects the production of Human Growth Hormone, if you reduce your estrogen levels, your Human Growth Hormone production will increase. This is why men are taller than women.

Processed foods often contain chemicals that promote the production of estrogen, so reducing the amount of processed foods you eat will reduce your estrogen levels and promote Human Growth Hormone production.


An active lifestyle is important to ensure your body is functioning normally. Any exercise which puts your muscles under stress, e.g. lifting weights, running fast, etc, will result in your body releasing more Human Growth Hormone to help them recover.



The principal factor defining your height is your skeleton, and subsequently the length of your long bones. To grow taller than you normally would be, you need to maximize the growth of your long bones. The principal factor is bone growth is the production of Human Growth Hormone. Increase your Human Growth hormone levels through getting enough sleep, exercise, and reducing your intake of processed foods. All these actions, done consistently throughout the period when your growth plates are still lengthening your long bones will positively affect your height, and help you to grow taller.