Overview
A healthy diet is important for your physical growth and development. While eating certain foods cannot magically add inches to your height or bulk to your muscles, altering your diet to emphasize foods that promote strong bones, which support tall posture, healthy cells, which allow for proper internal development, and lean tissue growth and repair, which allows for physical strength, can provide benefits. For best results, seek guidance from your doctor or dietitian before making major dietary changes.
Dairy Products
Developing strong bone is much like "building a healthy balance in your calcium bank account," according to the American Dietetic Association. Consuming three servings of low-fat milk or equivalents, such as yogurt and cottage cheese, is one useful way to accomplish this. Choose low-fat varieties most often to avoid excessive saturated fat intake, which increases your risk for cholesterol problems and heart disease. For best absorption, incorporate calcium-rich foods into your diet throughout each day. Incorporate yogurt into your breakfast, for example, then consume a glass of low-fat milk with lunch and dinner.
Fish and Seafood
Fish and seafood contribute rich amounts of amino acids -- the building blocks of lean tissue, and the mineral zinc, which plays an important role in healthy growth and development during pregnancy, childhood and adolescence. Oysters, shell fish and lobster are particularly high in zinc. Canned salmon, tuna and sardines also support bone strength by supplying calcium and vitamin D. The Omega-3 fatty acids prevalent in salmon, mackerel, herring, trout and sardines are vital for healthy growth, according to the University of Maryland Medical Center. For heightened benefits, choose baked, grilled or broiled seafood over protein sources rich in saturated fat, such as red and processed meats.
Whole Grains
Because whole grains contain all nutritious parts of the grain, they provide more fiber, protein and micronutrients, such as B-vitamins, than refined grains. The B-vitamin folate is particularly important for growth and development, according to the Office of Dietary Supplements, and deficiencies can cause delayed growth in children, weakness and unintentional weight loss. Eating whole grains, particularly fortified whole grain cereals, provide a useful way of meeting your daily folate needs. Whole grains also have a mild impact on your blood sugar levels, which is important for maintaining stable, positive energy levels. Additional nutritious options include steel-cut oatmeal, brown rice, quinoa, which is particularly high in protein, barley and popcorn.
Flaxseed, Walnuts and Canola Oil
Flaxseed, walnuts and canola oil are top plant sources of Omega-3 fatty acids. They provide particularly important sources if you do not consume cold-water fish, such as salmon and sardines, routinely. As healthy fat sources, flaxseed, walnuts and canola oil also provide your muscles with fuel for low to moderate-intensity exercise. Because fat sources are also dense in calories, increasing your consumption may help you reach and maintain a healthy weight if your current weight or appetite is low. Eat flaxseed and walnuts on their own or added to other foods, such as cereals, baked goods and yogurt, and replace saturated fat sources, such as butter, in your diet, with canola oil.
