Spring is the golden period of children's growth, and many sisters urge me to make secret decisions every day, trying to help children leap in height.

In fact, 70% of a child's height is influenced by heredity and 30% by acquired factors. However, we should not underestimate this 30%. Children with high parents are short, and children with short parents are tall. The root causes are mostly acquired factors.

So, don't give up even if your parents are young. We can influence the height of children through our efforts the day after tomorrow.

For example, my Yabao is a typical case. I am a dwarf of 158, and 7 adults can only be considered as medium height. I have been worried that her height will be affected by my inheritance.

So after my daughter was born, I have been studying children's nutrition and scientific feeding. After the efforts of the day after tomorrow, she was taller than her peers since she was a child.

Especially in these two or three years, Yabao can grow to about 10CM almost every year. Even in elementary school, she is a tall girl in the class, and she can only come last or do exercises.

Some mothers spend a lot of money on various calcium supplements and health products because their children are not tall, and some even take growth hormone, hoping to make their children grow taller, but the effect is not ideal, which may also lead to premature closure of children's bones and stop growing.

As a nutritionist, today I want to share some secrets of growth with you from a scientific point of view, hoping that every child can grow up healthily.

Secret 1: daily milk supplement and VD

Supplementing enough milk and vitamin D in time every day is the most important secret for children to grow taller.

Although I have popularized science in the parenting group countless times, there are still many mothers who don't pay attention to it, especially some mothers who stop breastfeeding and VD after their children are 2 years old. This is a serious misunderstanding.

Calcium is the main component of bones, and vitamin D can promote the absorption of calcium. Calcium and vitamin D are the golden partners for children to grow taller, and they are indispensable.

In fact, there are many calcium-rich ingredients, but dairy products have the highest calcium absorption rate and are the best source of calcium for children. Therefore, it is very important to supplement enough milk and VD every day for children to grow taller.

How much milk do children aged 0-6 eat every day and what kind of dairy products? For your reference, I made a list for your reference.

Source reference: 20 16 China Home Diet Guide.

In fact, it is easy to reach the milk quantity. /kloc-children over 0/year old can reach the standard by drinking 2 boxes of 200ML pure milk every day.

Like Yabao, I will let her drink at least 2 boxes of organic milk every day, which can basically meet the milk demand of that day.

In addition, I often give her some other dairy products rich in calcium, such as homemade yogurt, plain cheese, milk tablets without added high calcium, yogurt bars and other dairy products as snack meals or snacks as a supplement.

Of course, it is not enough to supplement milk only, because if you want calcium to be absorbed well, children must supplement enough vitamin D every day in time.

Because there is less vitamin D in food, it can only be obtained by sunbathing and taking vitamin D supplements.

But exposure to the sun is risky and will damage the child's delicate skin. In addition, there is insufficient sunshine in some areas in spring, autumn and winter, and some children have insufficient outdoor time, so they may not be able to get enough VD.

Therefore, vitamin D supplementation for children is the safest and most effective method recommended by authoritative organizations.

Authoritative sources suggest that children should be supplemented with appropriate amount of vitamin D every day from 2 weeks after birth.

Vitamin d intake of children of different ages

Source reference: American Academy of Pediatrics

As for how old to make up? Some authoritative organizations suggest that children should make up for it when they reach adulthood, and some even suggest making up for it for life.

I should at least supplement Yabao to adulthood, after all, I don't want to affect her growth and development because of lack of vitamin D.

Secret 2: Balanced nutrition and diversified food.

Sisters often ask, my children have enough milk and VD every day, why not plant one? When I ask carefully, I find that I never eat coarse grains. I only eat white rice every day, and three or five dishes come and go.

This is a problem for many families. The ingredients are too single and the nutrient density is too low to provide other nutrients needed by children's growth and development.

Although calcium and VD are very important for children's growth and development, the growth and development of the whole body also need the support of many other nutrients, and even affect each other.

For example, if a child doesn't eat enough meat, it is easy to lack iron and zinc, which will lead to anorexia and anorexia. If they eat less, their nutrition will naturally become less and less. How can they grow taller?

For example, if children eat too little vegetables or fruits and can't keep up with various vitamins, it may affect the absorption of calcium, iron and zinc, reduce children's immunity and affect growth and development.

Therefore, balanced nutrition and diversified ingredients are the second secret for children to grow taller.

Some people will say, how can we diversify the ingredients? If it's too complicated, I'm afraid I'll get dizzy. It's suggested to directly refer to the suggestions on the types of ingredients given by China Family Dietary Guide: eat 15 ingredients every day and guarantee 25 ingredients every week.

If you don't know how to match, you can refer to a balanced diet plate. As long as all kinds of ingredients are eaten together, the ingredients are diversified and the nutrition will be more abundant and balanced.

Some people will say that it is too difficult to 15 kinds of ingredients every day. Let me give you an example, and you will know that it is not difficult at all.

For example, I made a nutritious breakfast for Yabao one day: meat floss and egg sandwich+honeydew melon+organic milk.

This is a simple breakfast, but my sandwich contains bread+eggs+floss+cheese, plus honeydew melon and organic milk-six ingredients.

One day I prepared dinner for Yabao: fried pork sausage+assorted vegetables+poached eggs+oatmeal and quinoa rice.

Sausage contains pork+beef, assorted vegetables contain Shanghai green+bean sprouts+shredded carrots, and rice contains white rice+oats+quinoa, plus eggs, which are almost nine kinds of ingredients.

Not counting dinner, six kinds of breakfast and nine kinds of lunch have already met the requirements of 15 kinds of ingredients. Is it difficult and complicated to recommend the above two meals? It shouldn't be difficult, I believe everyone can do it.

As long as the ingredients are as diverse as possible, the nutrition will naturally be balanced and rich.

Of course, in addition to the types of ingredients, the consumption should also be within a reasonable range. This can be matched with the Baby Diet Pagoda recommended by China Residents' Dietary Guide. For children of different ages, each ingredient has a suitable recommended amount, and it is clear at a glance how much we should give our children.

If you need high-definition pictures, the official WeChat account will reply "height" in the background and get them for free.

Tip 3: Take more children for outdoor sports.

Research shows that moderate exercise can promote the growth of children's bones. Especially outdoor sports can not only promote growth and development, but also improve children's metabolism and immunity, improve sleep quality and prevent myopia.

Combining the suggestions of various authoritative organizations, try to ensure that children have at least 1~2 hours of outdoor sports time every day.

In fact, Yabao is a quiet little girl, but I insist that as long as the weather is good, I will take my daughter out to play every day, at least for an hour or two, often all day.

We all encouraged her to try all kinds of sports. Seemingly timid, she also learned to climb trees, ride bicycles, roller skate, ski, swim and so on.

I entered the third grade last year, and the study time was tight, but we still insisted on giving her frisbee lessons.

Sometimes when it is inconvenient to go out, I will do some sports at home, such as skipping rope and sit-ups.

My daughter, who used to have poor motor cells, has strengthened her motor ability after various exercises. Yabao jumped rope in last year's sports meeting and won the first place in the school.

Of course, the biggest gain is strong body and improved immunity. Yabao hasn't been sick or caught a cold for several years.

Because of more exercise and good nutrition, Yabao eats well and sleeps soundly, and naturally grows fast.

Therefore, for children, the third secret of height is exercise.

Considering that some sisters don't know what sports or activities to take their children to do, I have compiled some materials for your reference ~

0~ 1 year

Babies under one year old are too young to do much exercise, but they can exercise properly. For example, babies from 0 to 3 months can be trained to look up, babies from 4 to 5 months can be trained to turn over, and babies over 5 to 6 years old can practice crawling.

When I was a child, Yabao's big sports also developed well. She will turn over in four months, crawl for more than five months, and walk upright for more than1/kloc-0.

2~3 years old

2 3-year-old children have the ability to walk and can add some simple outdoor sports. For example, walking, brisk walking, scooter, balance car, racket ball and so on.

When the weather is fine, even if you don't exercise, you often take Yabao to outdoor activities. Even if you just take your baby out to bask in the sun, breathe fresh air, get in touch with nature and pick up fallen leaves and petals, it is better than staying at home all the time. You can also take your baby to botanical gardens, parks and zoos to exercise and learn general subjects by the way.

4~6 years old

Children over 4 years old have enough sports ability and can have more sports options, such as cycling, skipping, running, dancing, basketball, football, taekwondo, roller skating and so on.

Even in kindergarten, when I pick up Yabao from school, I usually let her play outside for another hour or two before going home. Sometimes I just play scooter for a while, ride a bike, play roller skating, or run after it with my friends.

When she was more than 6 years old, Yabao and several friends learned to swim, and now she goes swimming every summer.

One child is often ill. After going swimming every day, my immunity is strengthened, even rhinitis is rarely committed, and my colds are less.

7~ 18 years old

Children over 7 years old can try most sports, especially all kinds of stretching and bouncing "longitudinal sports", such as skipping rope, high jump, cheerleading, swimming, running, playing badminton, basketball, football, taekwondo, roller skating and skiing.

Yabao learned to ski at the age of seven and became more and more interested in various sports.

As long as children maintain their interest and love for sports, long-term persistence is the best investment in health and is beneficial to children's growth.

However, it is suggested to avoid weight-bearing sports as much as possible, and not to do sports beyond children's ability, such as weightlifting, lifting dumbbells, pulling machines, wrestling and so on. It is easy to cause physical injury.

Secret decision 4: Vaccinate in time to improve immunity

Mothers all know that every time a child gets sick, his appetite will get worse and his nutrition will not keep up, so he will always lose weight. In addition, it will also affect sleep and hormone levels. Therefore, for children who are often ill, their growth and development will also be affected.

Although we can't keep our children from getting sick completely, strengthening diet, nutrition and exercise can improve their immunity. In addition, we can prevent and reduce some diseases by vaccination.

Therefore, it is not only the secret to improve children's immunity, but also one of the secrets to children's growth.

In addition to the free first-class vaccine, we also recommend some second-class vaccines, such as influenza vaccine, hand-foot-mouth vaccine and varicella vaccine.

For example, Yabao forgot to get the flu vaccine two years ago, but her daughter who had not been hospitalized for several years was knocked down by the flu for two consecutive years. Last year, I insisted on taking her to get a flu shot, but I didn't get caught again.

Secret five, ensure adequate sleep.

Children's growth hormone is generally secreted less during the day and more during sleep. If the child does not get enough sleep for a long time, it may lead to insufficient secretion of growth hormone, which may affect his height and may also lead to his obesity.

Therefore, ensuring adequate sleep will help children.

According to the recommendations of the American Sleep Association, children of different ages have different needs for sleep time. I have listed the sleep time recommended by authoritative organizations in the following table for your reference ~

Source reference: American Sleep Association

However, every child is an independent individual. Some children are born with less need for sleep, and some children have to sleep for a certain period of time to ensure their energy. Even the same child has different sleep states in different periods.

For example, Yabao slept well when she was a child, but after she went to kindergarten, she might take a long nap and stay up until ten o'clock every night.

However, her total sleep time is similar and her sleep quality is good. She was in good spirits the next day, too. Sometimes I think it doesn't matter if I sleep for half an hour or an hour less.

Therefore, mothers don't have to worry too much. According to your child's situation, as long as the child has good sleep quality and good spirit, sometimes it doesn't matter much if he sleeps less.

Of course, if you don't get enough sleep for a long time, you must pay attention.

Tip 6: Eat less high-sodium food and less junk food.

Many people want to give calcium to their children as soon as they get taller, but they don't know that some bad eating habits may be stealing calcium from their children.

Studies have shown that the higher the intake of sodium and phosphorus, the more calcium will be lost in the body.

Some families' daily diets are high in oil and sodium, or adding high-sodium seasonings such as salt, soy sauce and oyster sauce to their babies prematurely may lead to high sodium intake of children and increase the loss of calcium in the body.

There are also some elders who think that children can grow well only by eating meat, so they give their children big fish and meat every day, but rarely eat coarse grains and vegetables. But in fact, big fish and big meat eat too much, and the content of phosphorus and sulfur is high. Excessive intake will also increase the loss of calcium.

There are also some junk snacks in the supermarket, which are not only rich in nutrition, but also high in sodium, oil and sugar, as well as drinks containing phosphoric acid and phosphate, all of which are "invisible killers" who "steal" calcium from children and affect their growth.

In addition, excessive intake of high-sodium food and junk food will also affect children's appetite for three meals a day, affect normal nutrition intake, and in the long run will also affect children's growth and development.

Therefore, the online legend "eat less salt = supplement more calcium" is actually reasonable.

Eating less high-sodium food and junk food is also one of my daughter's secrets.

I used to like a heavy-flavored diet, but since I gave birth to my daughter, my family's diet has become light as a whole, with balanced meat and vegetables.

I had some lunch and dinner in my circle of friends ~

Even the snacks for my daughter are healthy snacks with no additives and high nutrition.

Letting children eat less junk food and more nutritious food is equivalent to investing in children's health, which is also one of my secrets to make children grow taller.

The above six secrets are effective and scientific suggestions from nutritionists. I don't know if you have learned it.