To get a clear view of what equals a healthy balanced diet that includes protein, fruit, vegetables, grains and dairy, look at the USDA MyPlate website.

Girls aged 9-18 are recommended the equivalent of 5 ounces daily. Boys aged 9-13 are recommended the equivalent of 5 ounces daily. Boys aged 14-18 are recommended 6. 5 equivalent ounces daily. [4] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Protein foods include lean meats, poultry, fish, eggs, nuts, and seeds.

Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals. [6] X Research source Sunlight is the best way to get Vitamin D naturally. You only need a few minutes of sun exposure a day to get the right amount. Make sure that your skin is exposed to the sun.

Seafood, especially shellfish. Lamb. Spinach. [8] X Research source

Dairy products that are high in fat may be beneficial for young children. Cream cheese and butter are dairy foods that have little calcium. Alternatives to dairy products for your calcium include canned fish, leafy greens, soy products, and calcium-fortified juices, cereals and bread. [11] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source

It is more important to have a healthy and balanced diet than not eating these three things.

Other more concentrated and potentially harmful supplements, including Glucosamine, are reported to promote growth. [14] X Research source [15] X Research source . Before considering one of these supplements always talk to your Doctor.

School-age children should get between 10 and 11 hours of sleep. Teens and those just under 18 should get at least 9 to 10 hours of sleep.

Try jumping around by playing basketball or skipping. Try stretching out your back and limbs by swimming. There is no specific amount of time you should be doing this for to increase height, but the more the better. It is recommended that people children and adolescents should do an hour of exercise a day to be healthy. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source To give yourself the best chance of growing taller, try to exceed this amount.

Toe touches. Stand up straight and raise your hands up to the sky, and then reach down to touch your toes. Cobra stretch. Lie on your front with your hands at your sides and then push up on your hands to raise your chest and tilt back your head. Bridge stretch. Lie on your back with your hands at either side of you, then, pressing down on your hands, raise your abdomen off the ground to stretch your back.

Some people are “late bloomers” and only hit their big growth spurt when they turn 17, 18 or beyond. If you are really concerned, see your pediatric endocrinologist. This doctor will be able to give you valuable information about possible medical courses you may take in order to combat low growth.

Walk with a book on your head to train your body to keep your spine as erect as possible. Stand with your legs straight, and no further than hip width apart. Stick your chin up a little. Not only will it add some extra height, but it’ll also make you look more confident. Get into the habit of sitting up straight and concentrate on contracting your abdomen muscles to help.

If you have a fairly tall neck, these hairstyles will look great.

For girls, wearing a slim skirt will help you accentuate the natural length of your legs.

For women, try out a pair of vertically striped pants, or maybe even a collared shirt. For men, a shirt that has narrow vertical stripes, rather than checks, can help. [19] X Research source Both genders should avoid the horizontally striped tees — these have the opposite effect of making you appear squatter.

Walking in high heels is a serious skill that takes practice. Take the time to really feel comfortable in high heels before you wear them outside. Walking in high heels can damage your feet. Try to wear insoles and moleskin, as well as breaking new shoes in before going out in them. If you don’t want to wear obviously big heels, look for shoes with thick soles. Men can buy heel inserts to boost their height. [20] X Research source