Nutrition, environmental factors, and chronic illnesses are factors that can influence a child's height and growth. In young children, slow height growth is often the result of an inadequate diet. So, what should parents do to help their child grow taller?
1. Overview of height development in children aged 1-3 years
By the age of 3, most children are walking, gaining about 1.8 kg in weight and growing approximately 5 to 8 cm in height. Children between 1 and 3 years old are very active, enjoy outdoor activities, and learn about the world around them in highly beneficial ways. They enjoy running around, exploring everything, and acquiring new skills such as kicking a ball and riding a tricycle.
A healthy child will maintain a steady rate of growth. The doctor will measure your child's height and weight during regular health check-ups and record the results on a growth chart. This allows the doctor to monitor your child's development over time and detect any unusual growth patterns that may require attention.
The rate of height growth in children from 1 to 3 years old is quite rapid. According to data from the World Health Organization, the average height by age for a typical child is:
- A 1-year-old child is about 74 cm tall.
- A 2-year-old child is about 85 cm tall.
- A 3-year-old child is about 94 cm tall.
Although growth charts are useful tools for assessing a child’s development, it is difficult to define a “normal” height for each age. For example, parents who are shorter tend to have shorter children, while taller parents tend to have taller children. You might worry if your child is not as tall as their peers, but a more important question is whether your child is continuing to grow at a normal rate
For example, if a child’s growth rate has recently slowed down, the doctor might plot the child’s height over several months to see if this is a potential health issue or simply a variation of normal growth.
In the group of healthy children, most children with good growth rates but with a height below the 5th percentile on the growth chart typically have the following causes:
- Genetic factors: These children inherit short stature genes from their parents. Typically, one or both parents and other family members also have shorter-than-average heights. Although they are shorter than average, these children grow at a normal and healthy rate, with no signs of medical conditions that could affect growth. Overall, these children will enter puberty at an average age like their peers and will reach their final adult height similar to their parents'. No treatments are recommended or known to be clearly effective in increasing height in adults.
- Delayed physical development or late puberty: Although they reach average size during infancy, these children often experience a slower-than-average growth spurt between 6 months and 2 years, causing their growth chart measurements to be lower. After about 2 or 3 years old, children with delayed physical development will continue to grow at a slower rate than usual until they reach puberty, where they will experience a growth spurt later than most adolescents. Because they begin puberty later, they continue to grow after most teenagers have stopped, thus "catching up" with their peers in terms of final adult height.
2. What should parents do to help their child grow taller?
Helping children grow and develop normally is the wish of many parents. A child’s height is one of the indicators reflecting their overall development and health, and it is determined by the simultaneous coordination of several factors, including a good diet, sufficient sleep, and regular physical activity. Nowadays, severe malnutrition is an issue that affects the growth rate of children aged 1 to 3, particularly in poor and developing countries. In the United States and other developed countries, a child's height is only affected if the child unfortunately suffers from chronic illnesses or related disorders. Additionally, the growth of your child's height is largely determined by genetics. Genes play a significant role in determining a child's height. Pushing children to eat more or take excessive amounts of vitamins, minerals, or other nutrients beyond the recommended levels will not meaningfully increase their height. The best way to support your child in achieving their maximum height is to ensure they receive proper nutrition. A balanced diet should be a combination of proteins, carbohydrates, fats, and vitamins in the correct proportions. Moreover, ensure that your child avoids junk food and sugary drinks. Do not allow children aged 1 to 3 to make a habit of consuming snacks every day. Zinc has been found to have a significant impact on children's growth, so it is important to include zinc-rich foods like peanuts and pumpkin seeds in your child’s diet. A balanced diet will not only provide your child with the proper nutrients for growing taller but also contribute to their overall health from the inside.
The appetite of children in this age group can vary greatly, but parents should not worry too much as this is normal. It is common for some children to dislike certain foods. “Soft” foods like porridge or mashed food are no longer the preferred choices for children aged 1 to 3. To build healthy eating habits, continue offering a variety of nutritious foods and allow your child to decide which ones to eat and how much to eat.
In addition to nutrition, parents should also pay attention to their children's daily physical activity and exercise habits in order to promote height growth. Even simple stretching exercises can have a significant impact on your child's height. Teaching your child some basic exercises from a young age will create favorable conditions for the growth process. Stretching helps elongate the spine and improves posture. Here are two easy stretching exercises: Guide your child to stand tall with both feet flat on the floor, leaning their back against a wall, and ask them to engage their calf muscles by stretching upward. Another simple stretching exercise is to have your child sit on the floor with their legs spread apart and try to reach forward with both hands.
A good night’s sleep is also an important factor in promoting height growth for children aged 1 to 3 years. Sleep is crucial not only for adults but also for children. Parents should ensure that their child gets at least 8 hours of sleep every night for good health and proper development. Deep sleep stimulates the body to release a growth hormone called GH, which plays a direct role in height increase. Therefore, skipping sleep is not a good idea.
3. Some foods that promote height growth in children.
Parents are eager to see their children grow strong and tall. Nutrition and physical activity are two pillars that promote a child's health. Challenges in building a healthy diet often include picky eating habits and parents' lack of knowledge about nutrition. Here is a list of 5 common foods that can help maximize your child's height growth:
- Eggs: Protein is the foundation of a child's physical development, and eggs are rich in protein. Instead of just giving milk and bread for breakfast, make their favorite scrambled eggs to provide them with a healthy amount of protein, complex carbs, and calcium.
- Yogurt: The probiotics in yogurt help keep your child's digestive system healthy. Yogurt is also rich in vitamin D and calcium, which are essential for strong bones and optimal height growth.
- Milk: Milk is an essential part of a young child's diet. Make sure your child drinks at least two glasses of milk each day to ensure they get the necessary calcium, vitamin D, and protein. You can enhance the milk with nuts like almonds and saffron for added nutrition and to support the body's immune system.
- Soybeans: Soybeans are rich in plant-based protein and support muscle development in young children. If your child is lactose intolerant and cannot digest cow's milk, opt for soy milk to supplement vitamin D, calcium, and protein in their diet. Parents should also consider including soybeans and other soy products to create delicious recipes for their child.
- Fruits: Fresh fruits are packed with vitamins and minerals essential for protein synthesis in the body. Parents should ensure their child eats at least 2-3 fruits each day. This way, children will receive a natural and balanced supply of vitamins. As a result, they will feel fuller for longer and avoid consuming processed foods that are not beneficial for their overall development.
To help children achieve their maximum height, it is essential to ensure they receive proper nutrition, a balanced diet, and engage in age-appropriate physical activity. Additionally, parents should pay attention to including essential micronutrients in their child's diet, such as zinc, selenium, chromium, vitamins B1 and B6, ginger, acerola extract (vitamin C), etc., to improve taste, stimulate appetite, support healthy height and weight, boost the immune system, and enhance resistance to common illnesses.
Nutrition experts also advise parents to be patient and persistent when supplementing nutrients for their children, whether through food or dietary supplements. Particularly, when using supplements, it is important to choose natural, easily absorbed sources, and avoid giving multiple types of supplements simultaneously or constantly changing between different ones. Moreover, nutrition specialists emphasize the importance of bioavailable zinc; parents should ensure they are supplementing zinc for their child in the correct way and at the right times to prevent zinc deficiency, which could negatively impact the child's overall development.
For more knowledge on nutrition and child care according to each age group, parents should regularly visit the website vinmec.com and make appointments with pediatricians and nutrition specialists at Vinmec International General Hospital when seeking advice about their child's health.
Health Supplement LAMINKID I:
The product is designed to supplement essential minerals and vitamins for the body. It supports digestion, enhances food absorption, and helps children eat better. It also boosts the child’s immune system and helps reduce the risk of diseases caused by weak immunity, such as upper respiratory infections and the flu.
Target users:
- Children who are picky eaters, have poor food absorption, are underweight, malnourished, or have delayed growth.
- Children with weak immune systems, those who are sick or recovering from illness, and those prone to upper respiratory infections or the flu.
Responsible for product quality:
- Elepharma Pharmaceutical Joint Stock Company
- 9 Truong Cong Giai Street, Group 17, Dich Vong Ward, Cau Giay District, Hanoi City, Vietnam
- (Phone) 1800 6091; (Email) info.elepharma@gmail.com
For more product information, visit: https://i.vinmec.com/laminkid
Register for nutritional consultation for your child at: https://i.vinmec.com/dangkytuvandinhduong
