To help build healthy bones Eat Lots of Vegetable Vegetables are great for your bones.
Perform Strength Training and Weight-Bearing Exercises.
Eat High- Protein and Calcium Foods Throughout the Day.
Here are some calcium-rich foods to try incorporating into your child’s diet:
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.
Make sure your child receives the recommended amount of vitamin D. Vitamin D helps ensure the body absorbs and retains calcium and phosphorus, both critical for building bone.
Oily fish, beef liver, cheese, egg yolks, and some mushrooms, Foods fortified with vitamin D such as milk, cereal, orange juice, yogurt, and margarine, Sunlight, Your skin makes vitamin D from the ultraviolet light (UVB rays) in sunlight.
Develop healthy eating habits Healthy habits start in childhood, and getting enough calcium and vitamin D.
your kids can develop a taste for leafy green vegetables, nuts like almonds, and water or milk to drink. Replace soft drinks with calcium-rich dairy drinks.
If your child dislikes dairy products or is lactose-intolerant, consider almond milk or fortified orange juice.
It’s also important that your child eats enough calories, especially if he or she is an athlete.
Get active Research shows that high-impact exercise, such as jumping, is the most powerful way to build bones and muscle. But it also has the highest risk of injury so be careful.
Limit screen time Phones, computers, TVs, video games.
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