Being tall is an advantage for children in many aspects of life in the future. Taking care of optimal height development is an important task for parents. In this article, we will share tips to help mothers invest properly for their 3-year-old child to have amazing growth rate. Let’s find out and save suitable health care methods for our little one together.
Why is the height development process of 3-year-olds important?
Humans have three “golden” development stages: prenatal stage – the first three years of life – adolescence. So, 3-year-olds are in an important stage of height development. Taking care of the health of 3-year-olds needs to be prioritized to ensure growth rate. A well-developed 3-year-old child will have a smooth journey of height increase in the following years, creating a foundation for ideal height when growing up.
A healthy newborn child is 50cm in standard length. In the first year, the child can grow 25cm which is standard. In the second year, the child can grow 11-13cm depending on gender. From the third year, development becomes more stable at a rate of 6.2cm per year. These numbers can change for children of the same age, depending on their parents’ daily health care routine in food, activity, sleep and rest.
The Average Height and Weight of a 3-Year-Old Child
At the age of 3, children’s height and weight can vary depending on their gender. For boys, the average height is 95.2 cm and for girls, it is 94 cm. The average weight for girls is 14 kg and for boys, it is 14.2 kg. This is the result of ongoing health care and monitoring from birth. If your 3-year-old child has not reached these markers, consider adjusting their daily routines, including diet, exercise, and rest.
Ways to Increase Height for 3-Year-Old Children
Proper Nutrition:
Adequate nutrition is crucial for healthy bone growth. Children at the age of 3 need a balanced diet that includes protein, carbohydrates, healthy fats, vitamins, and minerals. To increase height, children need to consume calcium, collagen, protein, vitamin D, vitamin K, magnesium, phosphorus, zinc, and iron. Parents can divide meals into 3 main meals and 2 snacks to maintain consistent nutrient intake. Foods such as eggs, fish, chicken, beef, spinach, broccoli, kale, soybeans, and almonds are great for promoting height growth.
Exercise Regularly:
Physical activity is essential for children at the age of 3 to promote bone and joint development. Regular exercise also helps stimulate growth hormone production and increase height. Examples of exercises for 3-year-olds include yoga, climbing, balance, and push-ups against the wall. Parents can also massage their child’s legs, arms, neck, and back to improve flexibility and enhance bone growth.
Quality Sleep is Key
Studies suggest that a large portion of height growth occurs during sleep, especially during the night. The highest concentration of growth hormone is produced when children reach a deep sleep state, typically between 11pm and 1am. Parents should aim to provide their 3-year-old children with adequate and quality sleep, with a recommended duration of 10-13 hours per day.
Here are some tips for promoting quality sleep:
- Avoid screen time before bedtime.
- Do not let your child eat or drink heavily before bed.
- Play soft music to help your child relax before bed.
- Ensure a comfortable sleeping environment, with moderate temperature and minimal noise.
- Avoid tight clothing for sleeping.
Sun Exposure
Exposing young children to sunlight for 10-15 minutes a day can help boost their vitamin D intake. The best time for sun exposure is before 8am and after 3pm to synthesize vitamin D and absorb calcium effectively.
Maintaining a Healthy Weight
Being overweight or underweight can affect a child’s growth. Overweight children may experience difficulty in growing due to the pressure on their bones, while underweight children may have weaker bodies and slower growth. To facilitate height growth, it’s important to maintain a healthy weight. Parents should monitor their child’s diet and avoid excessive weight gain or loss.
Foods that Help Improve Height for 3-Year-Old Children
Seafood
Seafood such as shrimp, crab, and fish are high in calcium, which is crucial for bone development. Calcium makes up more than 90% of bone structure, allowing bones to grow and stretch rapidly. Seafood also provides essential vitamins and minerals for children’s growth. However, it is important for parents to be cautious when giving seafood to 3-year-olds, as their digestive systems are still delicate. It is recommended to only offer moderate portions of fresh, high-quality seafood.
Green Vegetables
Dark green vegetables such as spinach, broccoli, and kale are loaded with nutrients. These ingredients not only support children’s height growth but also contribute to their overall health. Green vegetables have fiber to maintain the balance of bodily substances and regulate weight.
Eggs
Protein is vital for muscle strengthening and bone growth, and eggs are an excellent source of protein, especially egg whites. Children at this age should consume 2-3 eggs per week to promote strong muscles, healthy bones, brain, and eyes. Eggs can be cooked in various ways, such as boiled, fried, or in an omelet, to accommodate children’s tastes.
Fruits
Fruits are rich in vitamins and minerals that boost children’s immunity and support their growth and development. Children can eat fruits directly, make juice, or blend into smoothies. Mothers can also incorporate fruit into yogurt or baked goods for a change of taste without sacrificing nutritional value. Fruits should be a daily addition to snacks and desserts.
Nuts and Beans
Nuts and beans, such as walnuts, macadamia nuts, almonds, soybeans, and pumpkin seeds, contain ample fiber and healthy fats, as well as vitamins, minerals, and antioxidants. Plant-based nutrients are safe for children’s bodies. Parents should incorporate seeds and beans into their child’s diet through snacks, baked goods, or directly.
Tips for Caring for 3-Year-Olds to Increase Height Quickly
Balanced Nutrition
A well-rounded daily diet is crucial for meeting the recommended nutritional requirements of 3-year-olds. Parents should plan a nutritious menu, vary dishes, and maintain a balanced meal schedule. At this stage, children need adequate amounts of protein, starch, fat, vitamins, and minerals.
Avoid overemphasizing any one group of substances to prevent nutritional imbalances that could result in uneven growth. When offering milk, low-sugar or skim milk is recommended, and plant-based milk like nut milk is preferred. Fat intake should be limited to avoid excess.
Adequate Hydration
Water plays a vital role in transporting nutrients throughout the body and helping target organs receive sufficient nutrients for optimal growth. Water also lubricates joint cartilage for improved movement and reduces bone and joint damage during daily activities. It also helps children maintain a healthy weight and prevents obesity.
Encourage Healthy Habits
Healthy living habits are key to maintaining children’s health and promoting optimal growth.
These include:
- Limiting fast food, processed food, and sugary drinks.
- Reducing prolonged sitting while watching TV, using mobile phones, etc.
- Encouraging physical activity through household chores.
- Limiting salt and sugar intake, avoiding fatty foods.
- Maintaining proper posture while walking, standing, sitting, and lying down to prevent spinal curvature.
- Avoiding tight clothing that could compress bones and joints, inhibiting growth.
Early care and attention to children’s height is crucial for stable and optimal growth. By ensuring adequate nutrition, exercise habits, and rest, 3-year
