By Sofia Segounis, Nutritionist

Building strong bones that will last a lifetime begins when we are young. We begin building bone density during childhood and adolescence and maintain it later in life. This is why it is extremely important to ensure we get plenty of bone-building nutrients throughout life—from beginning to end.

Building strong bones
Because we build most of our bone density before adulthood, it is important to ensure your children are eating a healthy, well balanced diet that encompasses a variety of foods. A study in the American Journal of Clinical Nutrition found that a diet high in fruits and vegetables contributes to an increase in bone size. Emphasis should also be placed on foods that are rich in calcium and vitamin D.

Calcium
Dairy products, such as milk, cheese and yogurt, are the most popular calcium-rich foods; however, these are not the only sources of calcium. Nondairy sources of calcium include:

• Soy milk, soy cheese and tofu—ensure the variety you choose is calcium fortified
• Almonds, sesame seeds and sunflower seeds
• Broccoli
• Canned salmon, with bones
• Canned small sardines
• Legumes
• Greens such as kale, bok choy, turnip greens and mustard greens
• Scallops and oysters
• Oranges

Vitamin D
Vitamin D absorbs calcium from our intestines and from the food we eat to maintain calcium levels in our blood. If we do not get enough calcium from food sources, vitamin D takes it from our bones, weakening them and putting us at risk for osteoporosis.

Exposure to UVB rays from the sun makes vitamin D in our skin, making the sun our best source of this vitamin. It is very difficult for us to get enough vitamin D from the sun in the winter because we are completely covered from head to toe. Sunscreen use in the summer also makes it difficult to get enough sunlight for our vitamin D requirements. Ensure your children get 10 minutes of sun exposure to their hands and face each day to meet daily requirements.

Food sources of vitamin D are: 

• Egg yolks
• Fatty fish
• Canned salmon
• Fortified margarine
• Fortified milk
• Fortified soy

A high quality multivitamin can also help ensure your child is getting an adequate amount of vitamin D.

Exercise
Regular strength training exercise will help maintain healthy bones and bone density as we age, lessening the chances of getting osteoporosis later in life. Exercise can consist of playing sports, cardiovascular activities, strength training using body weight, etc. Visit our exercise section to learn more about exercise for kids. 

Tips

• Ensure your children are eating a well balanced diet with plenty of fruits, vegetables, dairy or nondairy alternatives and a variety of foods. For healthy and delicious meal plans for your entire family, complete your nutrition profile.
• Don’t be afraid to expose your children to a little bit of sunlight. Remember, 10 minutes a day is all we need!
• Make sure your children do some form of exercise each day, whether it’s playing sports, strength training or just going for a leisurely walk with the rest of the family.

By encouraging a healthy diet and exercise routine while your children are young, you are ensuring their bones will stay strong and healthy.

References