Kindly advise nutritious diet for my 12 year old daughter who wants to have healthy and strong bones.
Thankx,
Mr. Arun
Chandigarh |
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Dear Mr.Arun,
Thankyou for trusting NutritionVista with your daughter's nutritional needs.
It is a strongly proven scientific fact that if appropriate dietary
approaches are taken right from the early years, one can develop strong &
healthy bones, which will last a lifetime.
We recommend the following nutritional tips to achieve the recommended
600 mgs (Recommended by National Institute Of Nutrition, India) of Calcium
per day:
1. Drink 2 glasses of low-fat milk per day; You can substitute one of
these glasses with 1 cup of low-fat yogurt, Or 7-8 pcs of home-made
cottage cheese (Paneer), Or 2 slices of low-fat or fat-free cheese.
2. Some other high-calcium foods include broccoli, spinach, almonds, beans
like rajmah & kabuli chana, corn tortillas etc. One of these should be
included in your child's diet at least twice a week.
3. Ensure that your daughter gets exposed to the early morning
or 'just-before sunset' sun-rays so that she can produce enough Vitamin D,
which also aids in developing strong bones & teeth.
4. Encourage her to indulge in some form of physical activities like
playing outdoor games, taking part in sports, etc, to strengthen her bones
further.
I hope the information provided to you is useful. Please revert, in case
you have any further queries.
Sincerely,
Padmashri Shanmugaraj
Online dietician
NutritionVista.com
India |
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