How to grow taller at 3 year old?

Having a good height is advantageous for children in various aspects of life. Therefore, it is crucial for parents to take care of their child’s optimal growth height. In this article, we will reveal the secrets to assist mothers in investing appropriately for their 3-year-old babies to achieve great growth rates. Parents can learn and adopt the right healthcare methods for their babies.

Why is it important to focus on the height development of 3-year-old children?

Humans have three crucial stages of development: the fetal period, the first three years of life, and puberty. Therefore, 3-year-old children are currently in a critical period of height growth. Parents need to prioritize their children’s health care to ensure optimal growth. A well-nurtured 3-year-old child will have a smoother journey in increasing their height in the following years, creating a foundation for achieving an ideal height in adulthood.

A healthy baby is typically born with a standard length of 50cm. In the first year, a child’s height usually increases by 25cm. In the second year, children can grow between 11-13cm, depending on gender. From the age of three, growth becomes more stable, with an average increase of 6.2cm per year. These figures may vary among children of the same age due to differences in their parents’ daily health care regimen, including diet, lifestyle, and sleeping habits.

What are the typical height and weight measurements for a 3-year-old child?

At the age of 3, children’s height and weight can vary depending on their gender. The average height for 3-year-old boys is 95.2 cm (37.4 in) and for girls is 94 cm (37 in). The corresponding weight is 14 kg (31 lbs) for girls and 14.2 kg (31.3 lbs) for boys. These measurements are the result of a continuous and scientific approach to health care from birth. If your child is 3 years old but does not meet these standards, consider making changes to their daily routine including their diet, exercise, and sleep habits.


Effective ways to increase height for 3-year-old children:

Proper nutrition:

A child’s diet plays a significant role in their height growth rate, accounting for up to 32% of it. For optimal growth, children aged 3 need to be fully supplemented with nutrients such as protein, starch, healthy fats, vitamins, and minerals. Foods rich in calcium, collagen, protein, vitamin D, vitamin K, magnesium, phosphorus, zinc, iron, etc., are crucial for height increase. Some foods that are good for the process of increasing children’s height include eggs, fish, shrimp, crab, chicken, beef, spinach, broccoli, kale, soybeans, almonds, and more. Parents can divide meals into 3 main meals and 2 snacks to ensure continuous nutrient intake.

Regular exercise:

Parents should encourage 3-year-old children to participate in movement exercises that help bones and joints work and stimulate optimal growth. Regular exercise also supports the body to produce more growth hormones, serving the process of increasing height. Bones and joints work through exercises to help strengthen strength, and strong bones are a prerequisite for children to grow in height. Some exercises that can be beneficial for 3-year-olds include yoga, climbing, balance, push-ups against the wall, and more. Additionally, parents can regularly massage their children’s legs, arms, neck, and back to improve body flexibility and stimulate bone growth.

Adequate Sleep

More than 90% of the height growth process takes place during sleep, especially at night when the body produces the highest concentration of growth hormone. Children aged 3 need 10-13 hours of sleep per day, and parents should ensure that their children’s sleep is of sufficient duration and quality. To promote sound and deep sleep, parents should avoid letting their children watch TV or use phones before bedtime, avoid eating or drinking too close to bedtime, and maintain a moderate temperature and low noise in the sleeping space.

Sun Exposure

Sun exposure can help supplement vitamin D, which aids in calcium absorption and growth. Parents are encouraged to let their children expose themselves to sunlight for 10-15 minutes a day before 8 am or after 3 pm.

Maintain Weight

Obesity and underweight can both affect height growth. Parents should ensure that their children have a healthy weight appropriate for their height to support optimal growth.

Nutritious foods to promote height growth in 3-year-old children


Fish and seafood, such as shrimp and crab, are high in calcium, which is essential for bone development. Calcium makes up over 90% of bone structure, and having enough calcium in their diet helps children’s bones grow and develop quickly. Seafood is also rich in important vitamins and minerals that contribute to children’s growth. However, parents should be cautious when giving seafood to their 3-year-old children, as their digestive systems can be sensitive. It’s best to provide a moderate amount of high-quality, fresh seafood.

Green Vegetables:

Dark leafy green vegetables like spinach, broccoli, and kale are packed with nutrients that not only promote better height but also support a healthy body. These vegetables contain fiber that helps balance substances in the body and maintain a healthy weight.


Protein is a crucial nutrient for building strong muscles and stimulating bone growth, and eggs are an excellent source of protein, especially egg whites. 3-year-old children should consume 2-3 eggs per week to support muscle strength, bone health, brain development, and eye health. Eggs can be prepared in many ways, including boiled, fried, and omelet, to suit your child’s taste.


Fruits are a rich source of vitamins and minerals that enhance children’s immune systems and contribute to their growth and development. Children aged 3 can eat fruits directly, make juice or smoothies, or mix fruits in yogurt or cakes to provide variety. Fruits should be included in their daily snacks and desserts.

Nuts and Beans:

Nuts and beans, such as walnuts, macadamia nuts, almonds, soybeans, and pumpkin seeds, are high in fiber, healthy fats, vitamins, minerals, and antioxidants. These plant-based nutrients are safe for children’s bodies and should be added to their diet as snacks with milk, cakes, or eaten directly.


Tips for Increasing Height Quickly in 3-Year-Old Children

Manage Nutrition:

A well-balanced diet is crucial for meeting the nutritional requirements of 3-year-olds. Parents should plan a healthy menu and provide a variety of foods to ensure adequate intake of protein, carbohydrates, fats, vitamins, and minerals. It’s important to avoid focusing on any particular group of nutrients that may lead to nutritional imbalances and hinder growth. Parents should also consider low-sugar and skim milk, or milk from nuts as an alternative to cow’s milk. Additionally, it’s crucial to limit the amount of fat in a child’s diet.

Hydrate Properly:

Water is essential for transporting nutrients and maintaining healthy joints. It helps target organs receive enough nutrients for optimal development and reduces the risk of bone and joint damage during physical activities. Sufficient water intake also helps children maintain a stable weight and avoid obesity.

Encourage Healthy Habits:

To ensure optimal growth, it’s essential to promote healthy living habits such as limiting intake of fast foods, processed foods, and carbonated drinks. Parents should also avoid allowing children to sit in one place for too long to watch TV or use mobile phones. Encouraging children to participate in household chores can also help them move their joints. Moreover, maintaining a standard posture when walking, standing, sitting, and lying down can prevent curvature of the spine. Parents should avoid dressing children in tight clothes, which can hinder natural growth.

It’s essential to start taking care of children’s height early on to promote stable and optimal growth. By investing in nutrition, exercise habits, and proper rest, parents can ensure favorable height development in their 3-year-old children. Regularly monitoring height and weight is also crucial to adjust care plans as necessary

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