I want to increase my height .my age is 19.what should I will eat sir.

Bhumika

10 months ago

I want to increase my height .my age is 19.what should I will eat sir.

Happy Tummy Expert

10 months ago

Dear Bhumika, Thank you for the question

Physical growth and development of an individual involves various factors like Genetics, Gender, Nutrition & Physical activity. Consuming well balanced diet with all food groups in appropriate amounts will help you reach all your daily nutrient requirements and maintain a healthy development.

Some of the essential nutrients such as protein, calcium, magnesium, vitamin D etc, contribute to the development and maintenance of strong, healthy bones. Some of the good sources of these nutrients include milk & milk products, egg, dark green leafy vegetables, legumes.

Recommended daily allowance for calcium is 1000mg and for Vitamin D is 600IU (15mcg) per day for 19-year-old Female

Adolescence or teen age is a critical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.

An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

Reference weight and height for a 19-year-old female is 48.1-59.5kg and 155.3-166.9cm respectively

For general wellbeing, you can begin by consuming a balanced diet is which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for women, the RDA for protein requirement is 46g/d and for fibre it is 25g/d.

Here are few guidelines for healthy balanced diet that can be considered:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, nuts & seeds, etc.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Avoid skipping meals. Also, try to avoid fasting and feasting too often.
Consume small frequent meals, with healthy snacking options.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Have your last meal at least 2-3 hours before sleep time.
Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
Try and follow a good sleep regimen in terms of both quantity and Quality.