Effective Ways to Increase Height for a 7-Year-Old Child


Every parent wants the best for their child’s growth and development, and one aspect that often concerns them is their child’s height. It’s not uncommon for parents to worry when they notice that their 7-year-old child is shorter than their peers. However, there are various strategies and measures that can be employed to help your child reach their ideal height as they grow. In this article, we will explore these methods and provide guidance to ensure that your child has the opportunity to develop fully and confidently as they mature.

Standard Height and Weight for a 7-Year-Old:

Before diving into strategies to boost your child’s height, it’s essential to understand what the standard height and weight for a 7-year-old should be. According to data from the World Health Organization (WHO), the average height and weight for 7-year-old children are as follows:

  • Boys: Average Weight – 22.9 kg, Average Height – 121.7 cm
  • Girls: Average Weight – 22.4 kg, Average Height – 120.8 cm

Parents can monitor their child’s height and weight at home, comparing them to these standard measurements to determine whether their child is within the typical range. If you lack the necessary tools like a measuring tape or scale, consider taking your child for a health check-up, where their height and weight can be accurately assessed.

Nutritional Diet for Height Growth:

Nutrition plays a significant role in a child’s growth and development, accounting for approximately 32% of height growth at any stage. To enhance your 7-year-old child’s height, parents should focus on providing a well-rounded, scientifically balanced diet. Prioritize foods that are known to support height growth:

  • Legumes: Legumes like green peas, red beans, and soybeans are excellent sources of plant-based protein. Protein stimulates the production of growth hormone IGF-1 in children, promoting growth. Legumes are also rich in iron, vitamin B, fiber, copper, magnesium, zinc, manganese, and calcium, which are vital for strong bones and overall growth.
  • Chicken: Lean poultry like chicken is a child-friendly meat option. It contains vitamin B12, essential for bone density and growth. Taurine found in chicken regulates bone development. In 85g of chicken, there’s around 20g of protein, providing energy and supporting bone growth.
  • Almonds: Almonds are packed with vitamins and minerals that strengthen bones and promote healthy growth. They are also rich in healthy fats, fiber, magnesium, and manganese. Vitamin E in almonds boosts the immune system and plays a crucial role in bone development.
  • Leafy Greens: Green leafy vegetables such as spinach, kale, and broccoli are superfoods for children’s growth. They are high in vitamin C, calcium, iron, magnesium, potassium, vitamin K2, and dietary fiber. These nutrients enhance digestion and reduce the risk of digestive problems.
  • Yogurt: Yogurt is an excellent daily addition to your child’s diet. It is rich in protein for muscle and bone development. Probiotics in yogurt support gut health, improve the immune system, and enhance growth. It also contains essential nutrients like calcium, magnesium, phosphorus, and potassium.
  • Sweet Potatoes: Sweet potatoes are high in vitamin A, which improves bone health and stimulates bone growth. They are also rich in fiber, supporting a healthy digestive system, and contain vitamin C, manganese, vitamin B6, and potassium.
  • Eggs: Eggs are a favorite food for many children. A single egg contains up to 6g of protein and is packed with vitamins and minerals essential for bone health, including calcium and vitamin D, which are crucial for exceptional height growth.

Supplementing with Growth-Enhancing Vitamins:

Despite providing a balanced diet, some children may still experience nutrient deficiencies due to improper food preparation or their individual absorption capabilities. To address this, parents can supplement their child’s diet with vitamins specifically designed to enhance growth. These growth-enhancing vitamins often come in various forms such as capsules, chewable tablets, liquid, or powder, making them easy to incorporate into a child’s daily routine. However, it’s essential to choose high-quality, reputable supplements and consult with a healthcare professional before starting any supplementation.

Physical Activities to Boost Height for 7-Year-Olds:

In addition to nutrition, regular physical activity is crucial for a child’s overall growth and height development. Here are some effective sports and exercises for 7-year-olds:

  • Swimming: Swimming is often regarded as the best sport for promoting both physical health and height development in children. The buoyancy of water reduces the impact on the spine and joints, allowing for better stretching and lengthening. It also enhances lung capacity and overall physical fitness.
  • Badminton: Badminton is a low-impact sport that’s easy for children to pick up. It involves regular jumping and lunging, which can contribute to bone and height growth.
  • Basketball: Basketball encourages frequent jumping and stretching, which is excellent for height development. It also promotes coordination, teamwork, and discipline, all crucial for a child’s character development.
  • Volleyball: Like basketball, volleyball involves jumping and stretching. It also enhances hand-eye coordination and teamwork.
  • Soccer: Soccer is a popular sport that requires running, kicking, and frequent changes in direction. It promotes agility and overall fitness, which can aid in height development.

Utilizing Milk to Increase Height for 7-Year-Olds:

Milk is a well-known and nutritious beverage that can significantly contribute to a child’s growth. Its sweet, delicious taste, along with its high nutritional value, makes it a staple in most children’s diets. When it comes to enhancing height for a 7-year-old, milk plays a vital role.

At this age, it is recommended that parents ensure their child consumes approximately 350ml to 500ml of fresh milk daily to provide essential nutrients, support overall health, and promote height growth.

Parents can choose from various milk options, including cow’s milk, soy milk, almond milk, or even fortified milk products, depending on their child’s preferences. Many milk products available in the market are enriched with vitamins and minerals beneficial for bone health and height growth. Some popular options include Hikid (Korean), Milo Australia, Asumiru (Japanese), Abbott, and Dielac Grow.

To promote your child’s health, it’s essential to prioritize low-sugar and low-fat milk options.

Key Considerations for Height Growth in 7-Year-Olds:

While implementing strategies to enhance your child’s height, it’s crucial to keep the following factors in mind:

  • Regular Monitoring: Keep track of your child’s height and weight on a monthly basis to assess their physical development. This allows you to adjust your height growth plan as needed.
  • Balanced Diet: Avoid letting your child develop dietary preferences that involve excessive consumption of certain foods at the expense of others. A balanced diet is essential for proper growth.
  • Limit Late-Night Eating: Ensure that your child doesn’t eat meals or snacks too late in the evening. The period from 11 pm to 1 am is critical for growth hormone production. Late-night eating or poor sleep can hinder the secretion of growth hormone.
  • Adequate Sleep: Sleep is essential for growth hormone release. Ensure your child gets 9 to 11 hours of sleep per night to support healthy growth.
  • Minimize Stress: Excessive stress can negatively impact growth. Create a positive, stress-free environment for your child to thrive in.
  • Consult a Pediatrician: If you have concerns about your child’s growth, consult a pediatrician. They can assess your child’s overall health and recommend specific interventions if necessary.
  • Genetics: Remember that genetics also play a significant role in determining a child’s height. While you can optimize growth through nutrition and lifestyle, your child’s ultimate height may still be influenced by their genetic predisposition.


Enhancing the height of a 7-year-old child is a gradual process that requires a holistic approach involving nutrition, exercise, and overall health. By providing a balanced diet, encouraging physical activity, and creating a nurturing environment, parents can support their child’s growth journey. Keep in mind that each child is unique, and height growth can vary from one individual to another. It’s essential to prioritize your child’s overall health and well-being rather than fixating solely on their height. With proper care and guidance, your child can reach their full potential in terms of growth and development.