 Aim to eat three meals and three snacks a day to bump up your energy

intake in a healthy way.

Make time for breakfast. Try porridge made with milk and sprinkle some
chopped fruit or raisins on top. Have whole milk until you build your
weight back up.

 Base your meals on potatoes, bread, rice, pasta or other starchy
carbohydrates, choosing wholegrain versions where possible

 Eat some beans, pulses, fish, eggs, meat and other proteins including
two portions of fish every week, one of which should be oily, such as
salmon or mackerel

 Choose unsaturated oils and spreads, such as sunflower, rapeseed or

olive, and eat them in small amounts

Have a healthy snack before bed. Lower-sugar cereal with milk is a good
choice, or some toast. Go for wholemeal where possible.
 Drink 6-8 cups or glasses of fluid a day
get plenty of sleep. About 8 to 10 hours a day is ideal for teenagers.
Almonds and whole grains are good examples of nutritionally dense food.

 Include unsaturated and healthy fats in your daily diet. For instance, nuts,
flaxseeds, avocado and olive oil must be added to your every day meal or snacks.

add high calorie toppings to your food. Ex: you can sprinkle olive oil on the salad
and add butter to your daily food preparation. To increase calorie intake add
cheese to the pastas.
Add butter or margarine (trans fat-free) to food. For example, at breakfast, spread a generous amount
of butter or margarine on bagels, toast, English muffins, or an egg sandwich. At lunch and dinner, use
butter/margarine when cooking. Top warm veggies with a scoop.

Use whole fat dairy products such as whole milk, full fat or regular cheese and yogurt instead of skim,
reduced fat, or low fat dairy products. Give a glass of milk in breakfast and after meal.
 Work on increasing portion sizes and remember to offer a glass of milk with each meal.

 Teenager’s diet must be rich in dietary fibres. Foods such as legumes, oats,
broccoli, carrots, whole grain foods, wheat, nuts and seeds, potato skins, avocado
and bananas must be part of regular diet of teenagers.

Cereal, oatmeal, cheese omelette and baked potatoes help to gain fast and in
safe manner.
Experiment by adding almonds to salads, cashews to a trail mix, or granola to yogurt. Add a scoop of
sour cream to baked potatoes and try an all-natural peanut butter on celery, crackers, or in a peanut
butter and jelly sandwich.

Supplements are products that are designed to help people gain weight. For example, liquid shakes
include Boost®, Boost Plus®, Ensure®, Ensure Plus®, or any generic version of these.

Examples of caffeine containing products to avoid are:

 Coffee, lattes, and tea

 Caffeinated soda
 Energy drinks such as Red Bull® which contain excessive amounts of caffeine
Other foods to avoid:

 Sugar-free foods
 Calorie-free foods & fluids
 Fat-free foods
 Low-fat foods
 Low-carb foods

cut down on the amount of saturated fat you eat – that's the fat found in
foods such as sausages, salami, pies, hard cheese, cream, butter, cakes
and biscuits.
Cut down on sugary foods, such as chocolate, sweets, cakes, biscuits,
fizzy drinks, and sugary soft drinks. Even unsweetened fruit juice is
sugary. Your combined total of drinks from fruit juice, vegetable juice and
smoothies shouldn't be more than 150ml a day – which is a small glass.
 healthy snacks

Aim for three snacks a day to bump up your calorie intake.

bananas or unsalted nuts

 Beans or eggs on wholemeal toast
 Toast with lower-sugar lower-salt peanut butter

Granola

Get your 5 A Day

Aim to eat at least 5 portions of a variety of fruit and veg a day.

What's a Healthy Routine?

Here are some basic rules to follow in strength training:

1. Warm up for 5–10 minutes before each session.

2. If you are new to strength training, start with body weight exercises for a few weeks
(such as sit-ups, push-ups, and squats) and work on technique without using weights.
3. Work out with resistance (weights, resistance bands, or body weight) about three times
a week. Avoid weight training on back-to-back days.
4. Do 2–3 sets of higher repetitions (8–15); No maximum lifts. A certified trainer, coach,
or teacher can help put together a program that is right for you.
5. Learn correct technique and always train with supervision
6. Cool down for 5–10 minutes after each session, stretching the muscles you worked out.

For best results, do strength exercises for at least 20–30 minutes 2 or 3 days per week. Take at
least a day off between sessions. Work the major muscle groups of your arms, legs, and core
(abdominal muscles, back, and buttocks).
Doctors recommend at least an hour a day of moderate to vigorous physical activity. So on days
when you're not lifting weights, aim for more aerobic activity. Also, drink plenty of liquids and eat a
healthy diet for better performance and recovery.

Eat protein.
Strive to add 5-10 grams of protein in each meal. For example, for the first
week, start with breakfast, and add 5-10 grams of protein. The following week,
add 5-10 grams of protein for lunch. By the end of the month, you will have
added 20-40 grams of protein to your original diet.

Breakfast – Banana smoothie made with 1 ripe banana, 1 cup of skim milk and 1 tablespoon of
peanut butter. 1 slice of wheat bread, 2 scrambled eggs

Midmorning Snack – 10 Whole grain crackers with 2 tablespoons of hummus

Lunch – 1 Cup of cooked brown rice, 85 grams of grilled fish, 1 cup boiled spinach and sweet potatoes,
handful of fresh or frozen berries
Evening Snack – 1 Slice wheat bread, 28 grams of fat-free cheese, 1 cup low-fat skim milk
Dinner – Pasta salad made with 1 cup whole wheat pasta, ½ cup chicken cubes, 1/4th cup cheese,
diced bell pepper and tomatoes. 1 orange

What to Eat – Indian Diet

https://www.healthline.com/nutrition/indian-diet-weight-
loss

Try incorporating the following ingredients into your daily meal plan:

 Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions,

bitter melon, cauliflower, mushrooms, cabbage and more
 Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind,
lychee, apples, melon, pears, plums, bananas

 Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds,

sesame seeds, watermelon seeds and more

 Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and
chickpeas

 Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams

 Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley,
corn, whole-grain bread, amaranth, sorghum

 Dairy: Cheese, yogurt, milk, kefir, ghee

 Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam

masala, paprika, turmeric, black pepper, fenugreek, basil and more

 Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil,
olive oil, peanut oil, sesame oil, ghee

 Protein sources: Tofu, legumes, dairy, nuts and seeds

HEIGHT EXERCISES:

1. Bar Hanging
grab a bar or other support that is high enough to allow you to hang freely without touching the
It is
floor. Hold this position for a minimum of 20 seconds and repeat at least three times.
absolutely necessary that your body extends fully and provides the
stretch, else you can uplift your legs to create the stretch. While doing
this exercise make sure you keep your body relaxed.
2. Dry land swim

Dryland swimming emphasizes on your lower back. Lay on the ground

on your stomach and extend your body in its entirety. Placing your
arms in front of you, raise one arm higher than the other alternatively.
Do this with your legs similarly. In a nutshell, you have to pretend that
you are swimming without water.

3. Pelvic stretch
Lie on the ground on your back. Place the arms on the ground. Now
bend the knees and bring them towards the buttocks and arch your
back giving a thrust to the pelvis in the upward direction. This gives
flexibility to hips and allows you to stretch
more.

It is performed by lying face-down on the floor with your palms pressing into the floor at
shoulder height. Lift your eyes toward the ceiling while simultaneously extending your arms to
arch your back as much as possible. Hold this position for up to 30 seconds, and then lower
your body back to the starting position. Repeat as directed by your doctor, therapist or coach.

it is a yoga exercise, intended to stretch your spine. It basically causes

an increase in vertical height. As its name says, to put it in an easy
manner, you need to lie on the ground and make a cobra’s shape. Lie
on the ground on your stomach, arch your back upwards with your
head facing forward

Forward Bend
This stretching exercise helps lengthen your spine while simultaneously stretching the
back of your legs and your back, according to the website GainHeight.com. Begin by
standing with your feet side apart and both hands over your head. Grab one hand with
the other and bend forward until both hands touch the floor. The website recommends
that you perform 10 repetitions of this exercise. It will be easier for you to touch the floor
if your feet are as far apart as possible, but you will find this exercise becomes more
beneficial if you incrementally decrease the distance between your feet as you practice
the exercise.

5. Forward Spine stretch

It is one of the grow taller exercises that really works and is easy to
do. Sit on the ground or on a mat, extend your legs and touch them
with your hands. The tip of the fingers should touch the tip of the toes.
If you can do this, try going beyond the toes so that your stretch at
your utmost point

6. Bow Down
Place your hands on the hips and stand straight. Now bend forward as
much as you can without losing balance. Do not bend the knees as it
will make the exercise redundant. Repeat this according to your
convenience. Make sure you remain in the stretched position for few
seconds.
You can assume that this is the forward spine stretch exercise in the
standing position. It is a well-known exercise and a good method to
increase the height when done continuously. Extend your hands up in
the air. Now start bending and at last touch your toes. If some of you
cannot touch your toes try stretching exercises to increase height to
your fullest. If you can easily touch the feet, you can try stretching
even more. [5]
The above list gives you the simplest exercises that can be done in
order to increase your height quickly. Combining these exercises with
proper diet and a healthy lifestyle will surely show you the results.
https://www.findhealthtips.com/height-increasing-exercises/