The contents of your plate determine how you look, how you feel and whether you are tall or short. I’m sure you’ve heard phrases like “eat up or you won’t grow” more than once from your parents. This common saying is true. Keep reading and you will learn what to eat to grow and maximize your growth potential!
See the video “Nutrition for Growth:
I have divided the nutrients into groups and will list their functions in the context of growth. The most important nutrient that affects growth is obviously protein.
1. Proteins (from Greek “protos” – first, most important)
I just started with proteins for a reason. They are essential in the body for development and growth process. New cells and tissues are formed from them. In turn, increased amino acid content in food causes increased secretion of growth hormone into the blood! They are an essential component of muscle, body fluids, hormones and enzymes. Notice a simple undeniable fact. Once upon a time, e.g. in the countryside, less high quality amino acids (contained in meat) were eaten, which made people grow smaller. When the level of prosperity grew and the amount of protein in the diet increased, the average man started to grow taller. Of course, similar results are given by the growth statistics for China and a lot of other countries (this country has never been famous for its tall people).
Requirement: proteins should provide about 10-15% of energy.
- broad beans
- pistachio nuts
- pumpkin seeds
- sunflower seeds
- poppy seed
As you can see, you can get protein from many sources, but it is not always enough. This is because plant proteins have a lower content of essential amino acids than animal proteins. I have provided a solution to this problem based on reasoning and scientific research – click here!
Carbohydrates are the last ingredient you must not forget about when planning your diet. Carbohydrates are the primary source of energy covering about 50-75% of your energy needs. 1 gram of carbohydrates gives 4 kcal of energy.
This macronutrient is necessary for fat metabolism. The fiber contained in carbohydrate products has a very important function in the intestines, which we do not always remember. Thus, it prevents their retention, promotes cancer prevention and improves peristalsis.
Complex carbohydrates should be a staple of your diet, not least because they give you energy for a long time. They are released gradually, so that the pancreas is not forced to work intensively in the production of insulin.
- barley groats
- natural brown rice
- whole wheat bread
- dark pasta
On a daily basis, avoid eating the products on the following list except for fruit (you should eat it) and honey (one teaspoon in tea won’t hurt).
- cola and other drinks
A growth diet should primarily contain foods with a low glycemic index (GI). With a low GI, blood sugar levels remain normal and the release of growth hormone reaches a higher level.
Fats are the main form of energy storage (1 g of fat provides 9 kcal). They are a source of essential unsaturated fatty acids (EFAs). They are the building blocks of cell membranes, affect the condition of the skin and hair. They are a source of fat-soluble vitamins (A, D, E, K). Do not forget about fats in your diet if you want to achieve high growth.
Requirement: fats should provide about 15-30% of energy.
Good sources of fats:
- any oils (avoid refined): linseed, grape seed, rapeseed, sunflower
- olive oil
- nuts oil
- linseed oil
- pumpkin seeds oil
- sunflower seeds oil
- sesame oil
- fried fat
- foods processed with palm oil, rapeseed oil etc. in the composition
- ready-made cakes, biscuits, chips
How to drink the oil?
Drinking oil by the spoonful is difficult and may cause nausea. It is easiest to pour oil on food: salads, groats, rice, potatoes, pasta, etc. In order not to lose valuable ingredients, do not pour oil while cooking, baking or frying, but pour it over the food when it is ready.