Health

IIE DIGITAL DESK : The timely reminder for parents worried about their child’s height, health professionals recommend a strategic revamp of daily nutrition—focusing on homemade, balanced meals rich in protein, vitamins, and minerals—to help children reach their growth potential naturally .

The Bangla daily Ei-Samay highlights a simple but powerful message: ditch outside fast foods and focus on fresh, home-cooked meals. That means whole-wheat rotis, seasonal vegetables, and fruits, supplemented with moderate servings of fish, eggs, and lean meats—essential for growth and development .

When weight is low or growth stalls, the article recommends including potatoes or sweet potatoes. Despite misconceptions about potatoes causing weight gain, they can be nutritious when steamed or cooked healthily—combined with vegetables in daily curries .

Breakfast sets the tone for the day. Ideal options include milk with cornflakes or oats, and if fussy eating habits persist, alternatives such as dalia (porridge), vegetable upma, mung dal chilla (lentil pancakes), or chire (flattened rice) pilaf can provide essential nutrients in kid-friendly forms .

Protein intake remains critical: the article recommends fish and eggs. For families preferring poultry, chicken stew with vegetables like carrots, beans, and papaya offers a nutritious, balanced option .

These dietary suggestions align with global pediatric advice: growth depends on a combination of adequate nutrition, regular sleep, and physical activity . Emphasized nutrients include proteins, calcium, vitamin D, zinc, phosphorus, and various vitamins—all supporting bone health and supporting the release of growth hormones.

Experts caution against thinking of nutrition as a magic bullet—genetics account for roughly 80% of adult height. The remaining 20% depends on lifestyle factors, of which a wholesome diet is key .Overloading children with multivitamins or supplements offers little benefit and may disrupt balanced nutrient intake .

To round out growth-friendly habits, children should get sufficient sleep—typically 9–12 hours for ages 6 to 12, and 8–10 hours for teenagers—to support the release of human growth hormone (HGH) during deep sleep . Regular physical activities such as jogging, stretching, cycling, or swimming help strengthen bones and encourage posture, while time outdoors provides vital vitamin D from sunlight .

Maintaining correct posture through simple measures—like sitting upright, using ergonomic furniture, or practicing yoga—also optimizes height potential by preventing spinal compression .

while height is largely genetic, parents can support their child’s potential by prioritizing wholesome, home-cooked meals, nutrient-rich foods, sufficient rest, daily exercise, and upright posture. These foundational steps give children the best chance to grow tall, healthy, and confident.

If growth seems unusually slow or halts, consult a pediatrician for personalized guidance. Changes in diet and lifestyle may help typical growth patterns, but medical evaluation is essential if underlying issues are suspected.