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https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age#d

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*selected calcium rich foods

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Make sure your child has plenty of calcium and vitamin D in his or her diet. Milk and dairy are the prime sources of calcium in the diet. Three servings of dairy per day is important for children 4-8 years old. For the lactose intolerant child, there are lactose-free alternatives available which deliver necessary calcium. A parent should speak with their child’s doctor about calcium and vitamin D supplements if continued concerns about adequate amounts in the diet.

Get your child outside and get them moving. Sunlight exposure is key in the body’s internal production of vitamin D (but wear sunscreen). Movement of muscles, running, and just standing all help stimulate building of healthy, strong bone.

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How to Market to parents about kids health

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Share (show more)Listen (show more)More (show more)Calcium is important for healthy teeth and bones. It also plays a crucial role in the health and functioning of nerves and muscle tissue. Most Australians don’t get enough of this vital nutrient in their diet. Here are some tips on how to eat more calcium.Include dairy products in your diet every day. Choose from milk, yoghurt, cheese or milk-based custard.Learn to love leafy green vegetables. Include a serve of broccoli, cabbage, bok choy or spinach on your lunch and dinner plate every day.Eat more fish. If you can’t get fresh fish, eat tinned fish such as sardines or salmon with the bones left in.Replace the meat in some meals with tofu or tempeh. Your family will enjoy the change and cutting back on saturated fat is good for your health.Snack on calcium-rich nuts like Brazil nuts or almonds. Keep a container of nuts and seeds with you and have a small handful as a daily snack.Reduce your intake of caffeine, soft drinks and alcohol. They all inhibit calcium absorption and should be used in moderation.Sprinkle sesame seeds over vegetables or salads. Sesame seeds are easy to include in all meals and are high in calcium.Try calcium-fortified foods for breakfast. Some cereals, fruit juices and breads now come with calcium added to the ingredients.Educate your children on the importance of including dairy products in their diet. If they prefer soy milk, make sure it is fortified with calcium and encourage them to eat cheese and yoghurt.Choose lactose-free yoghurts and cheese if you have an intolerance to lactose. These products still have calcium included.Content PartnerThis page has been produced in consultation with and approved by: Better Health ChannelBetter Health ChannelLast updated: May 2012Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health & Human Services shall not bear any liability for reliance by any user on the materials contained on this website.

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Share (show more)Listen (show more)More (show more)Calcium is important for healthy teeth and bones. It also plays a crucial role in the health and functioning of nerves and muscle tissue. Most Australians don’t get enough of this vital nutrient in their diet. Here are some tips on how to eat more calcium.Include dairy products in your diet every day. Choose from milk, yoghurt, cheese or milk-based custard.Learn to love leafy green vegetables. Include a serve of broccoli, cabbage, bok choy or spinach on your lunch and dinner plate every day.Eat more fish. If you can’t get fresh fish, eat tinned fish such as sardines or salmon with the bones left in.Replace the meat in some meals with tofu or tempeh. Your family will enjoy the change and cutting back on saturated fat is good for your health.Snack on calcium-rich nuts like Brazil nuts or almonds. Keep a container of nuts and seeds with you and have a small handful as a daily snack.Reduce your intake of caffeine, soft drinks and alcohol. They all inhibit calcium absorption and should be used in moderation.Sprinkle sesame seeds over vegetables or salads. Sesame seeds are easy to include in all meals and are high in calcium.Try calcium-fortified foods for breakfast. Some cereals, fruit juices and breads now come with calcium added to the ingredients.Educate your children on the importance of including dairy products in their diet. If they prefer soy milk, make sure it is fortified with calcium and encourage them to eat cheese and yoghurt.Choose lactose-free yoghurts and cheese if you have an intolerance to lactose. These products still have calcium included.Content PartnerThis page has been produced in consultation with and approved by: Better Health ChannelBetter Health ChannelLast updated: May 2012Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health & Human Services shall not bear any liability for reliance by any user on the materials contained on this website.

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Vitamin D rich fruits .

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SearchLog inSubscribeMenuEveryday Health  Diet & Nutrition 7 Best Bone-Building FoodsWomen start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz… 1. SeedsThink of bone-building minerals and calcium first comes to mind.Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones.Low levels are linked to fragile bones and calcium loss, research shows.All seeds are good magnesium sources, but pumpkin seeds outshine the rest.Here are a few ways to eat seeds: 2. NutsBones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup. Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil. 3. Tap Water Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health. So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.4. Leafy GreensMake green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. Here are a few ways to sneak some extra greens in today:•  Add lettuce to your sandwiches. Even iceberg has vitamin K.•  Slip spinach leaves between layers of noodles in homemade lasagna.•  Start your dinner with a salad of spinach or mixed greens.•  Try dandelion greens or Swiss chard for dinner. 5. Beans Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. SalmonThe U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them.Here are a few ideas: •  At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.•  Top nachos with red beans.•  Mix any canned bean into vegetable soups.•  Add black beans or kidney beans to pasta salads.•  Instead of coleslaw or potato salad, take a bean salad to your next potluck supper. Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.More Dos and Don’ts for Strong BonesDo eat fruits and veggies. You’ve been told this over and over, but it’s worth repeating. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.

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SearchLog inSubscribeMenuEveryday Health  Diet & Nutrition 7 Best Bone-Building FoodsWomen start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz… 1. SeedsThink of bone-building minerals and calcium first comes to mind.Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones.Low levels are linked to fragile bones and calcium loss, research shows.All seeds are good magnesium sources, but pumpkin seeds outshine the rest.Here are a few ways to eat seeds: 2. NutsBones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup. Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil. 3. Tap Water Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health. So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.4. Leafy GreensMake green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. Here are a few ways to sneak some extra greens in today:•  Add lettuce to your sandwiches. Even iceberg has vitamin K.•  Slip spinach leaves between layers of noodles in homemade lasagna.•  Start your dinner with a salad of spinach or mixed greens.•  Try dandelion greens or Swiss chard for dinner. 5. Beans Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. SalmonThe U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them.Here are a few ideas: •  At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.•  Top nachos with red beans.•  Mix any canned bean into vegetable soups.•  Add black beans or kidney beans to pasta salads.•  Instead of coleslaw or potato salad, take a bean salad to your next potluck supper. Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.More Dos and Don’ts for Strong BonesDo eat fruits and veggies. You’ve been told this over and over, but it’s worth repeating. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.

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CheeseCheeseLeaf vegetableLeaf vegetableBroccoliBroccoliCabbageCabbageOkraOkraSpinachSpinachSoybeanSoybeanGood sources of calcium include:milk, cheese and other dairy foods.green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.soya beans.tofu.soya drinks with added calcium.nuts.bread and anything made with fortified flour.fish where you eat the bones, such as sardines and pilchards.Food for strong bones - NHShttps://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/

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CheeseCheeseLeaf vegetableLeaf vegetableBroccoliBroccoliCabbageCabbageOkraOkraSpinachSpinachSoybeanSoybeanGood sources of calcium include:milk, cheese and other dairy foods.green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.soya beans.tofu.soya drinks with added calcium.nuts.bread and anything made with fortified flour.fish where you eat the bones, such as sardines and pilchards.Food for strong bones - NHShttps://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/

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NIH:

1. Kids and Their Bones: A Guide for Parents

Kids and Their Bones: A Guide for Parents

Typically, when parents think about their children’s health, they don’t think about their bones. But building healthy bones by adopting healthy nutritional and lifestyle habits in childhood is important to help prevent osteoporosis and fractures later in life.

Osteoporosis, the disease that causes bones to become less dense and more prone to fractures, has been called “a pediatric disease with geriatric consequences,” because the bone mass attained in childhood and adolescence is an important determinant of lifelong skeletal health. The health habits your kids are forming now can make, or literally break, their bones as they age.

Why Is Childhood Such an Important Time for Bone Development?

Bones are the framework for your child’s growing body. Bone is living tissue that changes constantly, with bits of old bone being removed and replaced by new bone. You can think of bone as a bank account, where (with your help) your kids make “deposits” and “withdrawals” of bone tissue. During childhood and adolescence, much more bone is deposited than withdrawn as the skeleton grows in both size and density.

For most people, the amount of bone tissue in the skeleton (known as bone mass) peaks by their late twenties. At that point, bones have reached their maximum strength and density. Up to 90 percent of peak bone mass is acquired by age 18 in girls and age 20 in boys, which makes youth the best time for your kids to “invest” in their bone health.

Building your children's “bone bank” account is a lot like saving for their education: The more they can put away when they're young, the longer it should last as they get older.

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