POOJA KOTHARIMom of a 8 yr 5 m old boy6 months agoA. To help your 3-year 10-month-old child gain weight and height, focus on nutrition, physical activity, and proper sleep.
1. Nutrition for Weight & Height Gain
✅ Protein-Rich Foods – Eggs, paneer, chicken, fish, dal, sprouts, peanut butter
✅ Healthy Fats – Ghee, butter, nuts, coconut, avocados
✅ Calcium & Vitamin D – Milk, curd, cheese, ragi, sesame seeds
✅ Iron-Rich Foods – Spinach, beetroot, jaggery, dates
✅ Carbohydrates for Energy – Rice, roti, oats, sweet potatoes
✅ Fruits & Vegetables – Banana, mango, carrots, pumpkin, green leafy veggies
2. Best Foods for Bone Growth
🥛 Milk & Ragi – Strengthens bones
🥜 Almonds & Walnuts – Improves brain & body development
🍲 Soups & Broths – Bone broth, dal soups, spinach soup
🍌 Banana & Dates Smoothie – High in energy & nutrients
3. Physical Activities to Boost Height
✔ Stretching Exercises – Toe-touching, yoga, hanging from a bar
✔ Outdoor Play – Running, jumping, cycling, skipping
✔ Swimming & Skating – Great for overall growth
4. Good Sleep & Posture
✔ Sleep 10-12 hours per night – Growth hormones release during deep sleep
✔ Maintain Good Posture – Encourage sitting and standing straight
5. Sample Meal Plan for Growth
🍽 Breakfast: Ragi porridge / Egg dosa / Banana pancakes
🍽 Lunch: Dal-rice with ghee / Vegetable paratha with curd
🍽 Snacks: Dry fruit laddoo / Cheese toast / Nuts & dates smoothie
🍽 Dinner: Khichdi / Stuffed chapati / Soup with garlic bread
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