Dietary suggestions for teenagers' growth and height are as follows:

1, eating a handful of nuts every day and eating some nuts properly is beneficial to the growth and development of the body. Linoleic acid and linolenic acid in lipids are closely related to growth and development and must be supplied by food. Nut foods such as walnuts, melon seeds, almonds and sesame seeds are rich in unsaturated fatty acids and phospholipids. Eating a small handful (about 20 grams) every day can promote the growth and development of teenagers. In addition, when cooking for teenagers, it is best to use olive oil, camellia oil, soybean oil, peanut oil and so on. , so that it can be balanced with saturated fat in meat, eggs, milk and other foods, but the oil consumption is controlled at about 25 grams per day.

2, milk and yogurt with drinking, enough calcium not only meets the needs of bone elongation, but also increases the hardness of bones, and "escorts" the health of bones in the future. The recommended reference intake of calcium for adolescents in China is 1000mg/ day. Milk is the best food for supplementing calcium, which is not only rich in calcium, but also has a high absorption rate. 1 cup of 250ml milk, containing about 350mg of calcium. In addition, foods such as soybeans, green leafy vegetables, small fish and shrimps that can be eaten with skins, and cartilage are also rich in calcium. It is suggested to drink 1 cup of milk every morning, 1 cup of yogurt at night, and eat some bean products and green leafy vegetables.

3. Eat 1 ~ 2 times a week. If iron in food is insufficient, it will affect growth, intellectual development and immune function. During the menstrual period of adolescent girls, iron deficiency can easily lead to anemia. Therefore, foods with high iron content such as animal blood, liver and red lean meat (refer to pigs, cattle, mutton, etc. ), egg yolk, fish and beans are essential. In addition, zinc is related to gonad and gonadotropin secretion, and foods rich in zinc, such as oysters and animal liver, should be supplemented regularly. Eating pig liver, chicken liver and other animal livers 1 ~ 2 times a week and eating some red lean meat every day can meet the needs of these trace elements.

Most meals in modern dual-income families are eaten out, and many parents give their children money to buy their own lunch. Parents can't master their children's diet, which will easily lead to poor nutritional status of their children in the long run. If it is necessary, we should pay more attention to children's eating out, instill some healthy eating concepts in children, such as eating less fried and fried things, choosing balanced and diverse dishes, and eating six kinds of food.