First, read the English article below.

A balanced diet filled with plenty of healthy nutrients will help you to grow strong and healthy and reach your full height. That means staying away from the cakes, sodas, and pizzas and reaching for the salads, whole grains, and fish. If you are having trouble motivating yourself to eat these foods, search for different recipes and look for combinations of food that you find appealing. To get a clear view of what equals a healthy balanced diet that includes protein, fruit, vegetables, grains and dairy, look at the USDA MyPlate website. Proteins are the building blocks for the things that help you grow tall and strong, your bones, muscles and cartilage. So eating a good amount of foods from the protein foods group is important if you want to maximize your potential height. The recommended amount varies by age, gender and how much exercise you get.  Girls aged 9-18 are recommended the equivalent of 5 ounces daily. Boys aged 9-13 are recommended the equivalent of 5 ounces daily. Boys aged 14-18 are recommended 6.5 equivalent ounces daily.  Protein foods include lean meats, poultry, fish, eggs, nuts, and seeds. Vitamin D helps you grow stronger bones and promotes muscle growth in children. A deficiency of vitamin D has been linked to stunted growth and even weight gain in teenage girls, a recent study has found.  Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals.  Sunlight is the best way to get Vitamin D naturally. You only need a few minutes of sun exposure a day to get the right amount. Make sure that your skin is exposed to the sun. A zinc deficiency may stunt your growth. While taking zinc won't necessarily make you taller, it can prevent your growth from stopping early. This may help you reach your highest potential height more easily. Some foods that are good sources of zinc include:  Seafood, especially shellfish. Lamb. Spinach. Again, there is little direct evidence between calcium and getting taller, but calcium is an essential ingredient in helping you grow strong bones which... 

Now, please write a short abstract for it in Indonesian. Abstract:
Terapkan pola makan yang benar. Tambahkan protein tanpa lemak ke dalam pola makan Anda. Konsumsi vitamin D secukupnya. Tambahkan nutrisi seng ke dalam tubuh. Dapatkan asupan kalsium yang banyak. Hindari makanan tertentu. Pertimbangkan untuk mengonsumsi suplemen vitamin. Waspadalah terhadap produk peninggi badan ajaib.