Top 20 Foods to Help You Grow Taller at 12

During the preteen years, proper nutrition plays a crucial role in supporting growth and development. While genetics primarily determine one’s height, a balanced diet rich in essential nutrients can help children reach their maximum height potential. If you’re looking for foods that can aid in promoting growth and height at the age of 12, this article is for you. Here, we will explore the top 20 foods to include in your child’s diet to support healthy growth.


Milk is a nutritional powerhouse, packed with essential nutrients like calcium, protein, and vitamin D. Calcium is vital for strong bones, while protein supports muscle development. Vitamin D aids in calcium absorption, promoting proper bone growth. Regular consumption of milk can provide the necessary nutrients to support your child’s height development. Encourage your child to drink a glass of milk daily or incorporate it into smoothies, cereals, or other dairy-based recipes.


Yogurt is a delicious and nutritious food that offers similar benefits to milk. It contains calcium, protein, and vitamin D, making it beneficial for bone health and growth. Yogurt also contains probiotics, which support a healthy digestive system and nutrient absorption. Including yogurt in your child’s diet can contribute to their overall growth and development. Opt for plain or Greek yogurt without added sugars, and consider adding fruits or granola for added flavor and texture.


Cheese is a good source of calcium and protein, essential for bone health and muscle development. It also provides other important nutrients like vitamin B12 and phosphorus. Including cheese in your child’s diet can help support their height growth while adding flavor to their meals. Incorporate cheese into sandwiches, pasta dishes, or as a topping for vegetables to make it more appealing to your child.


Eggs are a nutritional powerhouse, rich in protein, vitamins, and minerals. They provide all the essential amino acids needed for growth and development. Eggs also contain vitamin D, which aids in calcium absorption. Incorporating eggs into your child’s diet can provide the necessary nutrients to support their height growth. Serve eggs in various ways, such as boiled, scrambled, or as an ingredient in baked goods or omelets.


Chicken is a lean source of protein, making it an excellent choice for supporting muscle development. Protein is essential for growth and repair of tissues, including bones and muscles. Incorporating chicken into your child’s diet can provide the necessary protein for their overall growth. Serve grilled or baked chicken breast, chicken skewers, or chicken stir-fry with a variety of vegetables to make it a balanced meal.


Fish, especially fatty fish like salmon, is rich in protein and omega-3 fatty acids. Omega-3 fatty acids are beneficial for brain development and bone health. Including fish in your child’s diet can provide essential nutrients that support growth and height development. Serve fish dishes such as baked or grilled salmon, tuna sandwiches, or fish tacos to add variety to their meals.

Lean Meat

Lean meats such as beef and pork are excellent sources of protein and essential nutrients like iron and zinc. Iron is important for carrying oxygen to the cells, while zinc supports proper growth and development. Including lean meats in your child’s diet can provide the necessary nutrients to support their height growth. Choose lean cuts of meat, and opt for healthier cooking methods like grilling or baking instead of frying.

Beans and Legumes

Beans and legumes, such as lentils, chickpeas, and black beans, are rich in protein, fiber, and essential minerals. They also provide a good amount of iron, which is important for oxygen transportation and overall growth. Including beans and legumes in your child’s diet can provide the necessary nutrients to support their height development. Incorporate them into soups, stews, salads, or make delicious homemade bean burgers.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are nutrient-dense foods that offer protein, healthy fats, and minerals. They also provide important vitamins and antioxidants. Adding nuts and seeds to your child’s diet can provide valuable nutrients that support overall growth. Offer a variety of nuts and seeds as a snack or incorporate them into smoothies, cereals, or baked goods.

Whole Grains

Whole grains like oats, brown rice, and whole wheat bread are rich in fiber, vitamins, and minerals. They provide sustained energy for growth and contain nutrients like magnesium and selenium, which are important for bone health. Including whole grains in your child’s diet ensures a steady supply of essential nutrients for optimal growth. Serve whole grain cereals, pasta, bread, or incorporate them into homemade granola bars or muffins.


Fruits are a great source of vitamins, minerals, and antioxidants. They provide a wide range of nutrients necessary for overall growth and development. Encouraging your child to consume a variety of fruits can provide the necessary vitamins and minerals to support their height growth. Offer a selection of fruits as snacks or incorporate them into smoothies, yogurt parfaits, or fruit salads.


Vegetables, especially dark leafy greens like spinach and kale, are rich in vitamins, minerals, and antioxidants. They provide calcium, iron, and other essential nutrients crucial for bone health and growth. Incorporating a variety of vegetables into your child’s diet can contribute to their height development. Serve vegetables as side dishes, in salads, stir-fries, or sneak them into sauces and soups for added nutrition.

Soy Products

Soy products, such as tofu and soy milk, are plant-based sources of protein. They also provide other essential nutrients like calcium and iron. Incorporating soy products into your child’s diet can provide valuable nutrients to support their height growth. Offer tofu in stir-fries or as a meat substitute in various dishes. Consider including soy milk in smoothies, cereals, or as a base for nutritious beverages.

Dairy Alternatives

For children who are lactose intolerant or prefer non-dairy options, there are various dairy alternatives available. Fortified plant-based milks, such as almond milk or soy milk, can provide similar nutrients like calcium and vitamin D. Choose fortified options to ensure your child receives the necessary nutrients for proper bone development. Use dairy alternatives in recipes that call for milk or offer them as a beverage option for your child.


Staying hydrated is essential for overall health, including growth. Water helps transport nutrients, aids digestion, and supports various bodily functions. Encourage your child to drink an adequate amount of water each day to support their growth and overall well-being. Offer water as the main beverage option and limit sugary drinks.

Homemade Smoothies

Homemade smoothies offer an opportunity to incorporate several growth-promoting foods into one delicious drink. You can combine ingredients like milk or dairy alternatives, fruits, vegetables, and even a spoonful of nut butter or seeds to create nutrient-rich smoothies. Be creative and let your child enjoy the flavors while getting the necessary nutrients to support their height growth.