Diet tips for strong bones in children: Include banana smoothie, ragi dosa, spinach and methi paratha in diet plan

A healthy life begins with strong bones, and childhood is the perfect time to build that foundation. Proper bone health is essential for growth and well-being, or is therefore  vital for parents to focus on proper nutrition for developing strong, healthy bones in children (Image: Canva)

Preventing bone-related issues in adulthood starts early. By making sure your child receives the right nutrients during their early years, you can help them build a solid foundation for the future. Essential nutrients like calcium, vitamin D, protein, and magnesium play a pivotal role in strengthening bones, which ensure that your child grows and develops properly (Image: Canva)

Childhood is when the bones are at their most malleable, making it the ideal time to focus on developing a strong skeletal system, says Dr Debashish Chanda, Lead Consultant, Orthopedics and Joint Replacement, CK Birla Hospital Gurugram. "The nutrients you provide during their growing days are critical in strengthening long-term bone health. It is important to add nutrient-dense foods to your child’s diet is a proactive way to boost their bone health,” he says. Dr Chanda suggests the following nutritious meal ideas that help build strong bones while keeping your child’s palate satisfied (Image: Canva)

Spinach and methi paratha with yoghurt: Leafy greens like spinach and methi (fenugreek) are packed with calcium and vitamin K, which play an important role in bone development. “A whole-wheat paratha stuffed with these nutrient-rich greens, paired with a bowl of yogurt, can make for an easy and nutritious meal. Yogurt is a great source of calcium and probiotics, promoting better digestion and nutrient absorption,” says Dr Chanda (Image: Canva)

Cheese egg sandwich: Eggs are a great source of protein, while cheese offers calcium and vitamin D, which helps in calcium metabolism. “A sandwich made with whole-grain bread, scrambled eggs, and cheese is delicious and also perfect for strengthening bones,” suggests Dr Chanda. Adding fresh vegetables like cucumber and lettuce improves the nutritional value even further (Image: Canva)

Porridge with almonds: Milk is one of the best sources of calcium, and when paired with almonds, it becomes a powerhouse for bone health. “Almonds provide magnesium, which helps in the absorption of calcium. Start your child’s day with a hearty porridge made with whole oats, cooked in milk, and sweetened with honey or dates for an extra nutritional boost,” the expert says (Image: Canva)

Homemade chicken soup: Homemade chicken soup is a comforting and nutritious meal that supports bone development. “The collagen in the broth is beneficial for bone health, and the addition of carrots and celery boosts its nutritional value. This soup is an excellent way to provide essential vitamins and minerals to help support growing bones,” Dr Chanda suggests (Image: Canva)

Ragi dosa: Rich in calcium and phosphorus, ragi (finger millet) is a fantastic food for strengthening bones. “Ragi provides more calcium than milk and works well with phosphorus to create stronger bones. Make a batch of ragi dosas, served with chutney made from coconut, and you have a delicious, nutritious meal packed with bone-boosting properties,” informs Dr Chanda (Image: Canva)

Nuts and seeds energy bars: Walnuts, sesame seeds, flaxseeds, and pumpkin seeds are excellent sources of calcium, magnesium, and omega-3 fatty acids, all crucial for bone health. According to Dr Chanda, simple homemade energy bar made from date paste mixed with a variety of nuts and seeds makes for a tasty, nutrient-dense snack. These bars are perfect for lunchboxes or after-school snacks (Image: Canva)

Banana smoothie: Bananas are high in potassium, a nutrient that helps prevent calcium depletion from bones. A creamy banana smoothie made with yogurt is full of bone-building nutrients. “Add a spoonful of chia seeds to the mix for a boost of calcium and omega-3s. This refreshing smoothie is not only nutritious but also a fun and delicious drink that kids will love,” says Dr Chanda. Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis (Image: Canva)