Healthy balanced diet to build strong bones

Food and drink are very important for kids. So it is really important to give proper healthy balanced diet to our kids. What we eat today will help to keep our skeletons strong for the future.
To build strong bones we should try to have balanced diet and plan meals which include some of the following:

•     Fruit and vegetables – at least five portions a day
•     Carbohydrates like bread, potatoes, pasta and cereals.
•     Milk, dairy products or other natural sources of calcium.
•     Protein such as meat, fish, eggs, pulses, nuts and seeds.
•     Plenty of water or other healthy drinks.

Calcium
Calcium is a very essential element for strong teeth and bones because it gives them strength and rigidity. Our bodies contain about 1kg of this vital mineral and ninety nine per cent of it is found in our bones and teeth. Most people should be able to get enough calcium through balanced diets.
Foods that contain calcium include:

•     Milk
•     Yogurt
•     Cheddar cheese
•     Sardines
•     Okra
•     Broccoli and peas
•     Kidney beans
•     Dried figs

Vitamin D
We need vitamin D to help our body absorb calcium. The best source of Vitamin D is sunlight, which our body uses to make this important vitamin in our skin. For adults, 10 minutes of sun exposure to the face and arms without sunscreen once or twice a day, every day between May and September, will increase vitamin D and help to keep bones healthy. But we should always take care not to expose too much, especially during strong sunshine in the middle of the day. 

Children are the most vulnerable to Sun Induced Skin Damage and Future Sun-Related Skin Cancers. Sun exposure during childhood and adolescence increases the risk of both melanoma and non-melanoma skin cancers in later life. Babies should be kept out of direct sunlight.
We can also find vitamin D in margarine, egg yolks, cod liver oil and oily fish such as herrings and sardines. We should be able to get enough vitamin D through balance diet and by enjoying an active, outdoors lifestyle during the summer months.