What Foods Should My Kids Eat for Stronger Bones?

April 16, 2023

What Foods Should My Kids Eat for Stronger Bones?

As parents and caregivers, you know that feeding your kids can sometimes feel like a full-time job! Some days, they love certain foods, and other days, they won’t touch them. It’s always an adventure with little ones.

It can be easy to fall into a routine and reliable foods for your children, but it is important to mix up their diet to ensure they are getting the proper nutrients, vitamins and minerals to help support their body.

It is important to start building stronger bones in childhood, and the foods your children eat have a lot to do with that! Our AFC Urgent Care Athens, TN team explains more below, so check it out.

What Should My Child Eat to Build Bone Strength?

Calcium and vitamin D are the stars of the show when it comes to building bone strength. Calcium helps build bone density and vitamin D helps the body absorb calcium, so they make the perfect pair! Offering dairy products like milk and cheese is an easy way to incorporate more calcium. If your child is a picky eater, try offering fun smoothies with hidden yogurt or milk in them.

Vitamin D is a bit more tricky. It’s not found naturally in many foods, which can make it hard to offer variety in your child’s meals. It can be found in certain fish like salmon and tuna, so a tuna sandwich can be an easy lunch every so often. In addition, certain products have been fortified to contain vitamin D, like cereal or orange juice.

Additional Ways to Support Your Child’s Bone Health

Increase your child’s physical activity.
Encourage sunlight exposure.
Offer more foods rich in vitamin D and calcium.
Avoid secondhand smoke exposure.

What Else Supports Strong Bones?

We talked about diet, so now let’s talk about exercise! A regular exercise routine is vital to a healthy lifestyle. It helps you maintain a healthy weight, and it is important for the function of many systems in your body. Your bones directly benefit from exercises like jogging, walking and stair climbing.

That’s because weight-bearing exercises put pressure on your bones that gently encourages them to build up in density and mass. For children, exercise doesn’t have to be so regimented! Offer many free play opportunities and time to run around outside, and don’t be afraid to be kind to your own bones and run around with them.