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.





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