Every parent wonders at some point: Is my child getting everything they need to grow well? While height is often seen as something determined by genetics, experts say nutrition plays a major role in helping children reach the height they are naturally capable of achieving.In a recent Instagram post, child development expert Hitesh shared how Japan’s post-war school nutrition programme became an interesting example of how consistent, nutrient-rich meals can support healthy growth in children. His message wasn’t about miracle foods or quick fixes. Instead, it focused on one simple idea: good nutrition, repeated every single day, matters.
6 Jul 2026 | 14:01
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Japan’s school nutrition programme
Hitesh explains that after World War II, the Japanese government introduced two foods into school meals: milk and fish.
Image: Canva
The reason behind this decision? “After World War II, the Japanese government added two simple foods to the diet of children going to school, milk and fish.” He added that these foods are naturally rich in nutrients essential for childhood growth. “Now, these two simple foods are very rich in certain nutrients, nutrients such as protein, calcium, vitamin D, iodine and vitamin B12.”Rather than crediting a single food for increasing height, Hitesh stressed that these nutrients collectively supported children’s overall growth and helped them achieve their genetic potential.
Genetics decide the potential- but nutrition helps children get there
One of the biggest misconceptions among parents is that food alone can make a child significantly taller. Hitesh clarified that this is not how growth works. “Remember that the potential of a child is determined by genetics. However, nutrition plays a very, very important role.”This distinction is important. Genetics largely determine how tall a child can become, but factors such as nutrition, sleep, physical activity and overall health influence whether that potential is fully achieved. In other words, while no diet can override genes, poor nutrition can prevent children from reaching the height they were genetically capable of attaining.
Why consistency matters more than occasional healthy meals
Hitesh emphasised that the biggest takeaway from Japan’s approach was not the specific foods themselves, but the habit of providing nutrient-rich meals every day. “The key lesson over here is that through the addition of milk and fish in their daily routine, this consistent nutrition is what helps children get closer to their complete potential.”Parents often worry about what their child eats on a single day. Experts generally recommend looking at dietary patterns over weeks and months instead. A balanced diet followed consistently has a much greater impact than occasional healthy meals.
The nutrients Hitesh says children need regularly
Instead of focusing on one “superfood,” Hitesh encouraged parents to pay attention to nutrients that support normal growth and development.He explained, “On a daily basis, consistently, we need to make sure that through our children’s diets, we give them the right nutrients.” According to him, these include: high-quality protein, calcium, vitamin D, vitamin B12, iodine, iron, and zinc- many of these nutrients contribute to healthy bone growth, muscle development, blood formation and normal body functions during childhood.
Growth depends on more than diet
While nutrition is crucial, paediatricians point out that several other factors influence a child’s growth. Adequate sleep is essential because growth hormone is released primarily during deep sleep. Regular physical activity supports bone and muscle health, and untreated medical conditions or long-term nutrient deficiencies can also affect growth.This is why experts recommend looking at a child’s overall lifestyle rather than relying on any single food or supplement.
A takeaway for parents
Hitesh concluded his message with a reminder that parents should focus on nutrient quality rather than chasing shortcuts. “If you are able to give these nutrient rich diets on a daily basis to our children, then our children will be able to reach their complete height potential and grow taller.”For parents, the message is reassuring rather than overwhelming. There is no magic ingredient that guarantees extra height. Instead, offering balanced, nutrient-rich meals consistently, encouraging good sleep, keeping children physically active and ensuring regular health check-ups can all help children grow as well as their genes allow.
