Creating Bone-Strengthening Meals for Kids: Balanced And Nutritious Recipes

Go Back By Tarishi Shrivastava

Introduction

[{ "selector": "#anim1", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Kids need the right nutrients to develop strong, dense bones. Give their bones a nutritional boost with these recipes.

Cheese quesadillas with spinach

[{ "selector": "#anim2", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Cheese provides calcium, while spinach offers vitamin K, which aids calcium absorption.

Salmon salad sandwiches

[{ "selector": "#anim3", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Salmon is rich in vitamin D and omega-3s for bone and heart health.

Calcium-Boosted orange juice

[{ "selector": "#anim4", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Look for brands with added calcium and vitamin D. Great for breakfast or snacks.

Smoothies with milk and greens

[{ "selector": "#anim5", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Blend milk, yogurt or calcium-fortified milk alternatives with kale, spinach or other greens.

Whole wheat pasta with chickpeas and pesto

[{ "selector": "#anim6", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Chickpeas offer plant-based calcium and protein. Pesto provides vitamin K.

Oatmeal with milk and fruit

[{ "selector": "#anim7", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Oats contain calcium and vitamin K. Top with milk and berries for more bone-building nutrients.

Chicken noodle soup with lots of veggies

[{ "selector": "#anim8", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Use bone-in chicken and throw in carrots, broccoli and greens for a well-rounded, nutritious soup.

Yogurt parfaits with dry fruit and granola

[{ "selector": "#anim9", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] The calcium and vitamin D in yogurt support bone health. Top with bone-friendly dry fruits like kiwi and berries.

Veggie stir fries with tofu

[{ "selector": "#anim10", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] Tofu is high in calcium and mixing in dark leafy greens like broccoli boosts vitamin K.

Bean and veggie tacos on whole wheat tortillas

[{ "selector": "#anim11", "keyframes": { "opacity": [0, 1] }, "delay": 0, "duration": 600, "easing": "cubic-bezier(0.4, 0.4, 0.0, 1)", "fill": "both" }] The combination of beans, greens like lettuce, and whole grains makes this a bone-smart choice.