There\u2019s a popular tale going around that if you want to know your child\u2019s adult height, you simply double his height when he is aged two and that will roughly tell you how tall he will be when he becomes an adult. Ah, but the catchword word here is: roughly. There is no proven method to accurately predict a child\u2019s eventual adult height, although there are formulas (given below) to estimate. Furthermore, a child\u2019s eventual height is also determined by other factors, such as genetics or DNA (a child will grow to the height determined by his family\u2019s genes), gender (boys tend to be taller than girls) and, of course, environmental factors such as nutrition, childhood illness and exercise. Nutrition for Height Eating a balanced diet is important for a child\u2019s growth. Protein, a vital component of the diet, can be derived from both animals and plants. (Image Credit: Keri Liwi\/Unsplash) On nutrition, it is clear that a balanced diet comprising proteins, carbohydrates, fat and vitamins consumed in the correct proportion, plays a huge role in determining the trajectory of a child\u2019s growth. Of the many nutrients, proteins \u2500 which can be animal-based or plant-based \u2500 have been identified as the essential building blocks to growth and development because they help build muscles, bones, skin, enzymes as well as hormones in the growing child. In fact, it has been found that a lack of protein-intake during childhood is the biggest contributing factor to stunting. According to the National Health and Morbidity Survey (NHMS) 2019, one in five children under the age of five in Malaysia are stunted and the prevalence has increased from 16.6% (in 2011) to 21.8% (in 2019). Stunting is not just about having a lack of height or a short stature but also carries long term consequences which Unicef says includes diminished mental ability, poor school performance, low self-esteem, poor health and so on which carries into adulthood. Needless to say, having a child consume a protein-rich balanced diet will help him reach the height of his potential. This doesn\u2019t mean you load his plate up with heavy meats every day. Protein that is not burnt up is stored in the body as fat and we know that obesity is another problem affecting children in Malaysia. So, how much protein does a child need actually? A good rule of thumb is 1 gram of protein per 1kg of body weight. Protein is derived not just from animal meats, eggs and milk but also in vegetables and whole-grain too. #Tip to Grow Tall Pumpkin seeds, in particular, are high in zinc while pumpkin is a great source of potassium and beta-carotene and some minerals including calcium and magnesium, as well as vitamins E, C and some B vitamins. (Image Credit: Hanna Balan-Unsplash) This study and WebMD says zinc helps kids grow taller. Zinc is a vital mineral for cellular growth and studies have shown that intake of this mineral may help children reach a healthy height and weight. Zinc-rich food includes lean red meat, shellfish, nuts, seeds, beans, wholegrain cereals, breastmilk and others. Exercise for Height Have you heard that exercise can help children grow taller? (Image Credit: Jeff Kingma-Unsplash) While it is clear that nutrition is vital for attaining a good height, how does exercise play a role? Exercise or a more active lifestyle doesn\u2019t actually make a child grow taller per se but keeping fit has always had its health benefits. It can also help him build muscle strength and strong bones. Having said that, however, it seems there are some simple stretching exercises that can help your child elongate his spine and develop a good posture. Even if it doesn\u2019t literally increase his height, your child will learn to walk tall with good deportment. Here are two exercises you can introduce to your child. You can begin as early as he can do them. 1. Stretching: It has been said that there are exercises to help children grow taller. Stretching is one of them. (Image Credit: Freepik) (a) With his back against a wall, make him stand on his toes and reach up as high as he can. Hold for a few seconds, then repeat. This will help him stretch his leg muscles. He can do this exercise up to 10 times a day. (b) Another stretching exercise is to get your child to sit on the floor with his legs apart as wide as possible. Tell him to bend at the waist and stretch to touch his toes, about four times on each leg. 2. Hanging (from monkey bars) Most of our playgrounds feature the monkey bar which can help in strengthening and promoting muscle and bone growth (Image credit: schreinerladueschools.com) Most playgrounds have monkey bars. Have you child grip the bars and hang or swing to and fro while the exercise strengthens the spine, arms and legs. Your child can also do chin-ups or pull-ups. Here are 2 Methods to Predict the Height of Your Child A. Mother & Father\u2019s Height Average Method \tTake the mother\u2019s height and father\u2019s height in centimeters or inches and add them together. \tFor boys, add 5 inches (13 centimeters). For girls, subtract 5 inches (13 centimeters) \tThen divide the total by two and you get the answer. \tor example: A boy\u2019s mother is 5ft 2 inches tall (62 inches) and the father is 5ft 7inches (67 inches). \t62+ 67129 inches + 5 inches for boy 134 inches divided by 2 67 inches. \tThe boy will be estimated to be 5ft 8 inches tall, give or take 4 inches either way. Will the daughter grow to her mother\u2019s height? Check out these two methods of calculation. (Image Credit: jcomp - freepik.com) B. Height at Two Years Method \tAnother way to estimate the child\u2019s adult height is: \tDouble the boy\u2019s height at age 2, or \tDouble the girl\u2019s height at 18 months (because girls are usually shorter than boys at adulthood) \tFor example: A girl is 31 inches at 18 months of age. When 31 inches is doubled, it becomes 62 inches. Therefore, the girl\u2019s height will be around 5ft 2 inches at adulthood. *Do note, that a child\u2019s eventual height is largely determined by genetics plus all the other factors mentioned above such as environmental factors. Also, children grow at different rates, some children grow faster, some slower, so the above estimates will remain as estimates.