Bones are important parts of our body, they hold our bodies up, and without them our bodies would wobble like jelly. However, not many times do we consider how important they are, partly because they remain hidden beneath our skin. It is only when a bone gets broken or fractured that we realize how important bones, strong ones for that matter, are. When laying out food, it is important to include foods for strong bones for your child. Foods for strong bones are those that are rich in Calcium and Vitamin D.

Dairy products

Besides milk, there are many other dairy prodcuts that are key in the development of healthy bones. Cheese and yoghurt are just a few examples. Dairy products contain both calcium and vitamin D.

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Leafy greens

Dark leafy greens are good for adults and children alike. They are very rich in calcium which is central to strong bone growth.  Kales and collard greens are particularly healthy and should be included in meals.


Mushrooms are very good natural sources of vitamin D. They have the ability to produce Vitamin D when exposed to sunlight.


Eggs are also a good source of calcium and vitamin D. The good thing with eggs is that there are a variety of ways that they can be cooked and served. You can have them boiled, poached, fried or scrambled. More so, they can be served as breakfast, snack, lunch or dinner. This is one meal that your child will not find monotonous.

White beans

These beans are a high source of calcium. White beans come in great varieties including Great Northern, Navy bean and kidney bean.

Beef liver

Beef liver contains calcium and vitamin D. It os one of the few food-based sources of vitamin D and should definitely be included in your little one’s diet.


Wild salmon is a top source of vitamin D. Salmon also provides the body with healthy fat.