Answers come from AI, not a person.
Grow strong
How tall you'll be is mostly in your genes. Food, sleep and movement help you reach the height and strength your body is built for.
Calcium about 1,300 mg a day
Builds strong bones. Your teen years are when you store most of the bone you'll have for life.
| Food | Serving | Calcium |
|---|---|---|
| Plain yogurt | 1 cup | ~400 mg |
| Fortified orange juice | 1 cup | ~350 mg |
| Mozzarella or cheddar | 1.5 oz | ~300 mg |
| Milk | 1 cup | ~300 mg |
| Fortified soy milk | 1 cup | ~300 mg |
| Sardines, canned with bones | 3 oz | ~325 mg |
| Tofu made with calcium | ½ cup | ~250 mg |
| Canned salmon with bones | 3 oz | ~180 mg |
| Cooked kale | 1 cup | ~180 mg |
Vitamin D tip: your body needs vitamin D (about 600 IU a day) to use calcium. Get it from fortified milk or soy milk (about 120 IU a cup), salmon, eggs and some time outside in daylight.
Iron about 11 mg a day for boys, 15 mg for girls
Carries oxygen to your muscles and brain, so you have energy for school and sports.
| Food | Serving | Iron |
|---|---|---|
| Fortified breakfast cereal | 1 serving | 4–18 mg |
| White beans | 1 cup | ~8 mg |
| Lentils, cooked | ½ cup | ~3 mg |
| Spinach, cooked | ½ cup | ~3 mg |
| Tofu, firm | ½ cup | ~3 mg |
| Beef or lamb | 3 oz | ~2 mg |
| Chickpeas or kidney beans | ½ cup | ~2 mg |
| Chicken or turkey, dark meat | 3 oz | ~1 mg |
Vitamin C tip: iron from plants (beans, lentils, spinach, cereal) is absorbed much better with vitamin C. Pair it with an orange, strawberries, bell peppers or tomatoes. Iron from meat is absorbed easily on its own.
Protein about 46 g a day for girls, 52 g for boys
Builds and repairs muscle, skin and just about everything else that's growing.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 3 oz | ~26 g |
| Tuna, canned | 3 oz | ~20 g |
| Greek yogurt | ¾ cup | ~15 g |
| Eggs | 2 large | ~12 g |
| Tofu, firm | ½ cup | ~10–20 g |
| Lentils, cooked | ½ cup | ~9 g |
| Milk or soy milk | 1 cup | ~8 g |
| Peanut butter | 2 tbsp | ~7 g |
| Black beans | ½ cup | ~7 g |
Building muscle: muscle comes from training, food and sleep together. Aim for about 20 g of protein at each meal, and have a protein snack after practice, like yogurt, a turkey sandwich or chocolate milk. No protein powders needed; regular food has plenty.
Zinc, magnesium and vitamin K
Three quieter helpers for growth and strong bones.
| Nutrient | What it does | Find it in |
|---|---|---|
| Zinc | Helps you grow and heal | Beef, chicken, beans, pumpkin seeds, yogurt |
| Magnesium | Helps build bone and relax muscles | Nuts, seeds, beans, whole grains, spinach |
| Vitamin K | Helps calcium stick to bone | Kale, spinach, broccoli, lettuce |
What doesn't make you taller
- Height supplements. No pill or powder has been shown to make healthy teens taller. Save your money for real food.
- Soda. It doesn't stunt growth on its own, but it often takes the place of milk and other drinks your bones need, so it works against you.
- Stretching or hanging. It's good for you, but it doesn't change the length of your bones.
- Worried about your height or growth? Check with your doctor, who can track your growth over time. Please also check with your parents.
A day that covers it
One example of a day that gets you close to your calcium, iron and protein. Mix and match with foods you like.