Q: what i can eat to help me grow

A: You don't have much control over how tall you grow, though in general eating too little may stunt your growth. You do have a lot of control about how muscular you grow. Please check out my Fitness Guide to see the recommended diet and exercise program to gain muscle. Keep in mind that if you're a guy under 16, then you should NOT push yourself too hard in the gym -- an injury may stunt your future growth and anyway your muscle gains will probably be limited until a couple of years down the road. However if you're between 16 and 25, then you are in prime years to put on some muscle, which is what the Fitness Guide will help you with.