Here are more detailed, specific, and real-life advice to help you understand how to promote your child's height development through diet:
1. Ensure protein intake
Protein is the building block of life and is essential for a child's growth and development.
Premium**: Preference is given to lean meat, fish, poultry, eggs and dairy products. Not only are these foods high in protein, but they are also easy to digest and absorb.
Legumes and their products: Soybeans, tofu, soy milk, etc. are also good for high-quality protein**, especially suitable for vegetarian families.
The principle of moderation: Determine the intake according to the age and weight of the child, avoiding too much or too little.
2. Supplement calcium and vitamin D
Calcium is the main component of bones, and vitamin D aids in calcium absorption.
Foods high in calcium: Milk, yogurt, cheese, dried fish, sesame seeds, green leafy vegetables (e.g. spinach, bok choy), etc.
Bask in the sun: Let your child spend some time outdoors every day and receive sunlight to help the body synthesize vitamin D. However, care should be taken to avoid strong sunlight in the middle of the day.
Supplement considerations: Under the guidance of a doctor or dietitian, consider giving your child calcium or vitamin D drops, especially for those who have an unbalanced diet or insufficient sun exposure.
3. The trace element that cannot be ignored - zinc
Zinc is involved in the synthesis of a variety of enzymes and plays an important role in children's growth and development.
Zinc**: Shellfish seafood (such as oysters, scallops), red meat, poultry, legumes, whole grains, etc.
Mix it up: Encourage your child to eat a variety of ingredients and not be picky or picky eaters to ensure a full intake of zinc.
Pay attention to the way you cook: Excessive cooking or prolonged high-temperature processing of food can lead to zinc loss, so try to use low-temperature, short-term cooking methods.
4. Eat a balanced and varied diet
In addition to the key nutrients mentioned above, make sure your child's overall diet is balanced and varied.
Whole grains: Encourage your child to eat vegetables and fruits of all colors, as well as whole grains (e.g. oats, brown rice) to provide a rich source of vitamins and minerals.
Timed and quantitative: Establish a regular eating habit and avoid overeating or prolonged hunger.
Less salt, less sugar, less oil: Control the amount of condiments used to cultivate children's light taste habits.
Hydrate: Encourage your child to drink more water and less sugary and carbonated drinks.
5. Exercise and sleep reasonably
In addition to diet, exercise and sleep also have an important impact on a child's height development.
Exercise in moderation: Encourage your child to participate in sports that help stretch the body, such as basketball, skipping rope, swimming, etc. However, care should be taken to avoid injuries caused by excessive exercise.
Get enough sleep: Make sure your child gets enough sleep every day, because growth hormone is mainly secreted at night. Establish good sleep habits and avoid staying up late and using electronic devices for long periods of time.