The Adolescent Growth Spurt

Good nutrition takes on particular importance during the growing years for several reasons. Growth is an energy- and nutrient-requiring process. It cannot proceed normally unless the diet provides adequate amounts of both.

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Children are born with internal regulatory mechanisms that help them decide how much to eat. These internal cues signal when to start and stop eating. However, parents are responsible for deciding what kinds of foods to offer their children.

It is essential that parents ensure the required nutrients—carbohydrates, proteins, fats, vitamins, minerals, fiber, and water—are provided and combined appropriately at every meal and snack time. Eating well and learning the right lessons about food and health have lifelong implications. Early dietary habits can have long-term effects on the risk of developing various diseases later in life.

Characteristics of Growth

Growth is especially rapid in the first year of life. Between ages 2 to 10, growth slows down. During this period, children typically gain 2–3 kg and 5 to 8 cm in height annually. These gains occur in spurts, rather than in a continuous, gradual manner. Just before a growth spurt, a child’s appetite often increases. The child may request more food, store fat, appear plump for a short time, and then suddenly grow 2–3 cm. The stored fat is then used as energy for that growth spurt.

The Adolescent Growth Spurt

The adolescent growth spurt generally occurs between ages 10–15 in girls and 12–17 in boys. One boy may begin his growth spurt at 11 and reach his full adult height by 15, while another may not start until 14 and grow until 17. This variation is normal and differs from child to child.

During this period, children may request larger food portions, eat more frequently, and become irritable if meals are missed or delayed.

Nutritional Recommendations

Parents must ensure that carbohydrate-rich foods like bread, chapatis, or rice are offered in combination with milk, curds (yogurt), dals, pulses, and eggs. In addition, fruits (such as apples, oranges, bananas) and both raw and cooked vegetables should be part of the daily diet.

Care should be taken to limit foods like deep-fried snacks, sweets, pastries, chocolates, burgers, pizzas, and fried non-vegetarian foods. These should not become daily items and may be consumed only on special occasions, ideally not more than once a week.

If fatty, calorie-dense foods are consumed too often, this can lead to the accumulation of excess body fat and the formation of more fat cells, increasing the risk of obesity in adulthood. This, in turn, can contribute to hypertension, heart disease, diabetes, and even cancer later in life.

Can We Predict or Influence Adult Height?

On average, children tend to reach adult heights within the range of their biological parents’ heights. However, studies show that Chinese and Japanese children, when fed diets higher in calories, protein, and nutrient density, have grown an average of 2 inches taller each generation.

There are no powders, supplements, or special diets that can significantly increase growth rates. The key factors that support optimal height development are: