Children's bones need both calcium and physical exercise to develop.
How much bone mass develops in childhood depends on having both adequate nutrition and exercise.
By age 20, children have acquired most of their bone mass. Bone mass determines in large part the strength in their bones as adults.
Many adults, especially women, develop osteoporosis, or "porous bones", making them susceptible to broken bones and curved backs in later years.
Many children, especially preteens and teenagers and particularly girls, don't take enough calcium or don't exercise enough in the teen years to help them develop healthy skeletons.
Habits that promote bone health often develop in childhood; thus, children need to learn healthy habits that help them make strong bones and healthy lifetimes.
Offer Snacks That Help Build Healthy Bones
Limit access to "junk" or nonnutritious foods and drinks, especially soda pop and fruit drinks that are largely sugared water.
Keep healthy snacks on hand. Offer your children food and drinks that are high in calcium, the building blocks for strong bones. Good choices include calcium-fortified orange juice and breads, low-fat milk (regular flavored), string cheese, frozen yogurt, almonds, fresh broccoli, and pudding.
Serve Calcium-Rich Foods to Your Family
Prepare and serve food with additional calcium, such as adding milk to canned soup instead of water, adding okra or dried beans to soups, or bok choy and turnip greens to salads.
Serve calcium-rich foods regularly, such as oatmeal with milk, macaroni and cheese, and pizza.
Take your child to the store to help in selecting high-calcium foods.
Encourage Weight-Bearing Activities
Plan family outings and activities that involve physical exercise. Walking, hiking, jogging, bike riding, and playing soccer and softball all involve weight bearing.
Encourage your child to be involved in sports.
Above all, teach all family members to be nice to their bones by eating well and exercising throughout their entire lives.
NASN Newsletter 9/03