Skeletal Health for Teens and Kids

Bone development begins when we are young, 90% of bone mass is developed by 18 years of age for girls and 20 years of age for boys. Adolescence is a critical period for the development of our bones and the choices we make in our children can impact their skeletal health for the rest of their lives. Prevention of weak and fragile bones is key! 

These are the best foods to help build strong bones:

• Calcium is important for building strong bones and teeth.

Good Choices:

• Dairy products like milk, yogurt, and cheese

• Green vegetables

• Nuts and Seeds

Calcium carbonate found in fortified products (i.e. juice, cereals, etc.) is not a well absorbed form of calcium.

• Vitamin D is important for bone health and mental health. It helps absorb the calcium from your foods efficiently. Your body makes Vitamin D when you get sunlight exposure on your skin.

  Good Choices:

  • Fatty fish, like Salmon

  • Pasture raised eggs with the yolk

  • Mushrooms

  For some people, supplementing with Vitamin D is important, especially regions where you are not getting a lot of sunlight.

• Magnesium plays a role in bone health. 50-60% of the body’s magnesium is found in our bones and is an equal player to calcium.

  Good Choices:

  • Nuts and Seeds

  • Green leafy vegetables

  • Avocado

  • Beans

  • Bananas

  Tip! Make a colorful smoothie that includes a banana, ½ avocado or scoop of nut or seed butter, and a couple handfuls of leafy greens like spinach.

• Protein provides main structure of the bone, bones are protein. Bones are continuously breaking down and building up. Dietary protein provides the building blocks to carry out that repair and regrowth process.

  Good Choices:

  • Meat, poultry and fish

  • Beans, peas, and legumes

  • Nuts and seeds

  • Eggs

  • Cottage cheese

  Tip! Start your kid’s day off with a high protein breakfast.

What can damage our kids’ bones?

Sugar takes away essential nutrients like minerals from the bones, making the bones weak and fragile. This includes sugars in desserts as well as sugars in ultra processed carbohydrates such as chips, crackers, fruit snacks, bagels, etc.

Caffeine has damaging effects because it interferes with calcium absorption. Caffeine can be found in energy drinks, coffee, tea, and soda.