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| Kids and Their Bones | Help Your Child Build Healthy Bones |
Calcium Aim for a good calcium source in each meal and snack. Milk, cheese, and yogurt are the richest natural sources of calcium.
For instance, one 8-ounce glass of milk provides 300 milligrams of calcium, or about one-fourth to one-third of the recommended daily intake.
Other non-dairy food sources include almonds, broccoli, kale, turnip greens, figs, and tofu prepared with calcium.
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Some foods and beverages are fortified with calcium, including certain juices, cereals, and plant-based beverages.
Vitamin D Sun exposure triggers vitamin D production, but this can vary greatly with skin pigmentation, season, and geography. If you live in the northern United States.
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there is a good chance you won’t get enough sun exposure in winter for adequate vitamin D production.
Also, sunlight exposure increases the risk of skin cancer and sunscreen blocks vitamin D production.
There are just a few natural food sources of vitamin D, including egg yolks and fatty fish such as salmon and tuna.
You can find vitamin D in fortified sources such as orange juice, milk, and some non-dairy beverages. Talk with your pediatrician about giving kids vitamin D supplements to reach the recommended 600 IU per day.
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Magnesium Look for sources of this mineral in foods such as almonds, spinach, black beans, oats, peanut butter, avocado, and potato.
Vitamin K Leafy green vegetables, such as kale, turnip greens, cabbage, spinach, and broccoli, are rich in vitamin K.
A small amount of vitamin K is made from bacteria in the colon but it’s unclear how much our bodies are able to produce and use, so it’s important to include food sources.
Physical Activity Regular weight-bearing exercise stimulates bones and makes them stronger. Try activities such as running, hiking, dancing, tennis, gymnastics, basketball, volleyball, soccer, and weight training to build bones.
While swimming and bicycling are great for cardiovascular health, they are not weight-bearing. If these are your child’s preferred sports, encourage them to do weight-bearing activities, too.
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Diet and nutrition impacts bone health Encourage fruits and vegetables, especially green leafy vegetables, beans, and soy.
Discourage soda pop; the phosphates contained in soda may decrease calcium absorption in the bone.
Make sure your child has the recommended daily allowance of essential bone health nutrients, such as calcium, vitamin D, and vitamin C.
Monitor weight gain. Obesity is a growing problem in America’s youth. Be a role model for healthy eating habits.
Serve the age-appropriate meal and snack portions.
Avoid junk food, fast food, and highly processed foods, sweetened juices, and sports drinks and candy.
Choose a fun activity to do together instead of using food treats as a reward for good behavior.
Be active to improve bone density
Encourage regular physical activity, at least 60 minutes per day. This can be casual, recreational, and informal, but should raise the heart rate and cause sweating.
Decrease TV and computer time. Set specific time limits on daily participation in sedentary activities.
Some sun exposure early or late in the day without sunscreen may be healthy.
The body absorbs vitamin D through sunlight, and this key vitamin helps with the absorption of calcium. Maintain a balance; overexposure to sunlight is a risk for skin cancer, skin damage, and wrinkling.
Participate in regular weight-bearing, a high-impact activity that loads the bones.
The “riding sports” (skateboarding, scooters, bicycles) are very popular these days but do not promote healthy bone impact.
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| Kids and Their Bones | Help Your Child Build Healthy Bones |
Set up an obstacle course The following is a fun high-impact obstacle course you can set up and do with your child to help build bone strength. As they improve, add more challenges by using a timer or increasing repetitions.
Single leg hops to the side: Hop on the right leg to the right 3 times. Hop on the left leg to the left 3 times.
Double leg hop: Jump forward with two feet together. Older children can hop over cushions or cones, while younger children can hop over coins or stickers.
Drop hop: Stand on the bottom stair of a staircase or on a step-stool or firm box. Jump down with two feet shoulder-width apart, landing with knees pointing straight ahead.
Frog leap: Kneel down into a crouched position and leap upwards. Land with both feet facing forward, knees straight ahead in the same crouched position.
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:
Low-fat and non-fat milk, yogurt and cheese.
Canned sardines and salmon (with bones).
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.
Vitamin D:
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.
Sources of vitamin D:
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.
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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.
Prevention begins in childhood
It is important to promote bone health at all ages
Childhood and young adulthood are the bone-building years
As children grow, their bone mass increases until it reaches what is called peak bone mass (“PBM”).
PBM is the greatest amount of bone an individual can attain
PBM is reached in the late teens and early ’20s
Children and adolescents who have higher PBM reduce their risk of osteoporosis later in life
What can I do to help my child and teen build and protect their bones?
Provide a well-balanced diet including calcium-rich foods such as milk, yogurt, green leafy vegetables, and calcium-fortified foods
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Be sure your child gets the right amount of vitamin D
Be sure your child is physically active – Children and teens need to be active every day and get at least 60 minutes of moderate exercise
If you observe your child or teen exercising or dieting to excess, speak to them and your healthcare provider
Stress the importance of healthy lifestyle choices including avoiding smoking and avoiding underage alcohol consumption since they are harmful to bones
Teach about the importance of wearing a seatbelt and using protective equipment for sports such as a helmet, and knee pads to protect bones
Speak to your child’s healthcare provider about their bone health
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| Kids and Their Bones | Help Your Child Build Healthy Bones |
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