Hy sir pls tip me health growth and hight growth

Nutritional Assessment:

To do this assessment we need to know your height and weight, so that we can calculate BMI, which shows us in which level your weight is, your normal weight range, how many kilos you need o lose and finally to determine the daily calories tou have to consume.

Nutrtional instruction for being healthy:

• Divide your meals to 3 main meals and 2 snacks, so that the glucose levels will be controled.
• CHO group is the energy source group, try to take the whole wheat products as it rich in fibers that will delay the hunger for longer time.
• Milk and its products should all be fresh.
• Vegetables are the most important group as it is rich in vitamins, minerals and the calories are very low, Must have vegetables in every meals, cooked or row or even both.
• Fruits, 2-4 servings are enough per day, take it fresh not juice to take all the fibers.
• Protien group (Meat, fish, poultry), also legumes and eggs, choose the non fattey products from them, and try to remove the white areas in meat and the skin from chicken and fish before cooking not after.
• Choose the healthy cooking, gril, boil, or in the oven, but not frying. And don't use much fat while preparing food.
• Try to minimize consuming sugar, sweetened juices, sweets and softdrinks, as they are zero nutrients but high calories.
• Drink plenty of water, try to reach more than 2 liters daily specially in summer days.
• Choose a sport activity you like and do it for one hour 3-4 days in a week.