How to Increase Height for a 5-Year-Old Child

According to health experts, the age of 5 is a critical time for children to establish a strong foundation of nutrition and healthy lifestyle habits to support exceptional growth in the coming years. Otherwise, it can be challenging to keep up with the growth standards for each age group. In this article, we will provide detailed guidance on how to increase height for a 5-year-old child, which parents should consider.

Developmental milestones for a 5-year-old

Height Growth: At the age of 5, children typically continue to grow taller, gaining about 2 – 3 inches (5 – 7.5 cm) in height each year. However, the rate of growth may vary between children, and height development will continue until they reach adulthood.

Weight Gain: A 5-year-old child usually gains around 4.4 – 6.6 pounds (2 – 3 kg) in weight per year. Weight gain is essential as it provides the energy required for the child’s development and daily activities. However, weight gain can vary based on the child’s body type and diet.

Muscle and Strength Development: Children at the age of 5 experience relatively rapid muscle and strength development. They become more agile, engaging in activities such as running, jumping, climbing, and other physical movements. This helps enhance the child’s muscle strength and physical abilities.

Developmental milestones for a 5-year-old

Developmental milestones for a 5-year-old.

How tall and how much should a 5-year-old be?


According to the WHO’s average height development standards, a 5-year-old boy should have a minimum average height of 3 feet 7 inches (110 cm) and a maximum of 3 feet 9 inches (115 cm). However, some boys may be slightly shorter or taller, varying within approximately 0.5 inches ( 1.2 cm) from the standard. Corresponding to the height range, the average weight for a 5-year-old boy is around 37 – 48 pounds (17 – 22 kg).


According to the WHO’s average height development standards, a 5-year-old girl should have a minimum average height of 3 feet 6 inches (107 cm) and a maximum of 3 feet 8 inches (112 cm). Girls within this age group may also vary by about 0.5 inches (1.2 cm) in height from the standard. The corresponding average weight for a 5-year-old girl falling within the mentioned height range is typically around 35 – 46 pounds (16 – 21 kg).

Dietary Recommendations for a 5-Year-Old Child

Planning a daily menu for a 5-year-old child is crucial to ensure they receive sufficient nutrition and energy for their daily activities and development. Below are detailed guidelines for creating a nutritious daily menu for a 5-year-old child:

Consider the child’s nutritional needs:

A 5-year-old child requires around 1,000 – 1,200 calories per day.

  • Important nutrients to provide include protein, fat, carbohydrates, vitamins, and minerals.
  • Choose and combine various foods in their meals to ensure they get the necessary nutrients mentioned above.
  • Select foods that align with the child’s taste and preferences to encourage them to eat enough and enjoy their meals.

Plan meals throughout the day:

  • Breakfast: Provide enough energy for the child to stay active throughout the morning. Breakfast options may include milk, bread, eggs, and fresh fruits.
  • Lunch: Offer a balanced meal with essential nutrients to sustain the child’s energy through the afternoon. Lunch options may include rice, meat, vegetables, and fresh fruits.
  • Dinner: Ensure the child receives enough energy and essential nutrients for recovery and growth during the night. Dinner options may include soup, meat, rice, vegetables, and fresh fruits.

Nutrient Supplementation

A 5-year-old child is in a rapid developmental stage, and it’s essential to provide them with sufficient nutrients to support overall growth and development. Below are some essential nutrients that should be supplemented for a 5-year-old child:

  • Protein: Protein is a crucial nutrient for muscle development and height growth. Children should consume enough protein from sources such as meat, fish, eggs, legumes, and milk.
  • Calcium: Calcium is essential for building strong bones and teeth. Children should get enough calcium from sources like milk, yogurt, cheese, salmon, broccoli, and kale.
  • Zinc: Zinc is an important nutrient that enhances the immune system and supports growth. Children should consume enough zinc from red meat, eggs, legumes, sunflower seeds, and salmon.
  • Iron: Iron is vital for red blood cell production, overall health, and energy. Children should consume enough iron from red meat, eggs, legumes, sunflower seeds, and green leafy vegetables.
  • Vitamin D: Vitamin D helps with calcium absorption and supports bone and teeth development. Children should receive sufficient vitamin D from sunlight, fresh milk, and eggs.

To ensure adequate nutrient intake for a 5-year-old child, it’s essential to plan their meals and supplement foods containing these essential nutrients. If needed, you can seek advice from a doctor or nutritionist to create a suitable dietary plan for your child.

Nutrient Supplementation

Nutrient Supplementation

Best Milk for Height Growth in 5-Year-Old Children

As your child reaches the age of 5, providing the right nutrition is crucial to support their growth and development, including height growth. Here are some of the best types of milk for height growth in 5-year-old children:

  • Cow’s Milk: Cow’s milk is a rich source of calcium and protein, essential nutrients for bone development and height growth. It also provides vitamins and minerals that contribute to overall growth and health.
  • Fortified Milk: Some brands offer fortified milk with additional nutrients such as vitamin D and iron. These nutrients further support bone health and overall growth in children.
  • Soy Milk: Soy milk is an excellent alternative for children who are lactose intolerant or have milk allergies. It contains protein and calcium, which are essential for height growth.
  • Nut Milk: Nut milk, such as almond milk or cashew milk, can be a nutritious option for height growth. They contain calcium and protein, but it’s essential to choose fortified versions to ensure sufficient nutrients.
  • Protein-Enriched Milk: Some brands offer protein-enriched milk that contains added whey or casein protein, which can contribute to height growth and muscle development.
  • Organic Milk: Organic milk comes from cows raised without antibiotics or synthetic hormones, making it a healthier option for children’s growth.
Best Milk for Height Growth in 5-Year-Old Children

Best Milk for Height Growth in 5-Year-Old Children

Should 5-Year-Olds Take Height Growth Supplements?

The use of height growth supplements for 5-year-old children is not necessary, especially if their nutrition from regular meals is adequately balanced. According to experts, at this age, children’s bodies are gradually maturing and can absorb essential nutrients from their regular diet. The most important aspect is for parents to choose appropriate supplements and administer them correctly to avoid any potential unnecessary side effects.

What Sports Should 5-Year-Olds Play to Increase Height?

Playing sports and engaging in physical activities can naturally and healthily contribute to the height growth of 5-year-old children. However, choosing the appropriate type of sport for the child needs careful consideration to ensure safety and effectiveness. Here are some suitable sports for 5-year-olds to increase height:

  • Swimming: Swimming is an excellent sport for children as it strengthens muscles and promotes height growth. It reduces pressure on bones and joints, supporting overall development.
  • Soccer (Football): This sport involves full-body movements, helping children develop muscles and increase height. Before allowing a child to participate in soccer, parents should guide them in basic warm-up exercises to prevent injuries.
  • Running: Running improves children’s health and muscle development. However, they should be guided on proper running techniques and ensure safety while running.
  • Jumping Exercises: Jumping exercises are not only fun for 5-year-olds but also promote height growth. Jumping actions stimulate joint cartilage and impact height. Additionally, they enhance flexibility and strength in the joints.

Read more: Annual Growth for Children: Ideal Inches?

What to Consider for Increasing Height in 5-Year-Olds?

Increasing height is a natural process for the body. However, to ensure optimal and healthy height development for 5-year-old children, parents should consider the following:

Ensure a balanced diet

Children need to be provided with sufficient essential nutrients for their development, especially protein, calcium, and vitamin D. Parents should supplement their children’s diet with protein-rich foods such as meat, fish, eggs, tofu, milk, yogurt, various green vegetables, fresh fruits, and nuts to ensure adequate nutrition.

Encourage regular physical activity

Parents should encourage 5-year-old children to engage in regular physical activities to promote muscle development and height growth. However, children need guidance and supervision to ensure safety and effectiveness.

Ensure sufficient and proper sleep

Adequate sleep is an important factor in height development. 5-year-olds should get 10-12 hours of sleep each day and ensure proper sleep habits, avoiding staying up late and minimizing the use of electronic devices before bedtime.

Regular health check-ups

Parents should take their children for regular health check-ups to detect and treat health-related issues in a timely manner. A good health foundation is crucial for comprehensive height development.

Avoid using unverified height-increasing drugs

Using height-increasing drugs with unknown sources and without a doctor’s guidance can be harmful to a child’s health. Parents should thoroughly research before using any product to ensure safety and effectiveness.

Helping 5-year-olds achieve their standard height and weight is not difficult when parents have the valuable information provided above. Invest in height-increasing nutrition now to help children accelerate their height growth in the next stages.

  1. Appreciate the informative read

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