#asktheexpert how to increase weight and height

A. 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