The building blocks
- Protein for growth: dal, milk, curd, paneer, eggs, pulses, fish or chicken
- Calcium for bones: two to three servings of milk or curd a day, plus ragi and green leafy vegetables
- Iron to prevent anaemia: green leafy vegetables, pulses, eggs and meat, with vitamin C-rich fruit such as guava or orange
- Fruit and vegetables every day
Foods to limit
Sugary drinks, packaged juices, chips, instant noodles, biscuits and bakery snacks. Keep sweets for occasions rather than every day.
Habits that help
- A regular breakfast before school
- Family meals without screens
- Child-sized portions; do not force a child to finish the plate
- At least an hour of active play every day
- Enough sleep, which matters for growth and weight
Do height tonics and protein powders help?
No. A balanced diet gives children what they need. Tonics, height supplements and protein powders do not increase height, unless a doctor has found a specific deficiency.
Weight concerns
Avoid putting children on diets. Change habits for the whole family instead. See a doctor if your child is gaining weight very quickly, or is not growing well.
This guide is general information and is not a substitute for a consultation.
Related guides
Endocrine care for children at the clinic All patient guides