Bone healthy diet and habits for the whole family


Good nutrition and regular physical activity
is essential for children’s growing bones
as well as for adults or older people
to maintain their bones in good condition
The best way for parents to help their children
to take up a habit of healthy eating a
nd regular exercise
is to be a role model themselves
Parents need to provide milk
dairy products
dark green vegetable
and other calcium-rich foods
in meals for their families
When it comes to eating
it is best for parents to enjoy
meals with their children
By consuming calcium rich foods together
parents can lead their children to eat more of these foods
Various food combinations
can help the family get more calcium in every meal
At breakfast and snack time,
parents can drink milk
or calcium-fortified soy milk together with their children
If you don’t drink milk
then have a slice of cheese and bread
You can make a cheese sandwich
or toast with your child
Serve half a tub of plain yoghurt
with your child’s favorite fruits
That makes a delicious snack
Or, you can make baked potatoes
and let your child top it with yoghurt
It does not only bring you a yummy snack
but fun to both of you
As for meals
firm tofu matches well with
minced meat, fish or soup dishes
A quarter block of firm tofu provides
the same amount of calcium as 120 ml of milk
For vegetables
choose the dark green vegetables more
You can stir fry choy sum,
bok choy, or broccoli
with beef, pork or chicken
Parent modeling and guidance
can help children with eating more vegetables
If your child does not like vegetables
you can encourage and tell him
“I’m eating broccoli
can you try it too?”
In addition to a healthy diet
parents should exercise more
and set a good example on
being physically active
such as playing ball games,
jogging or running
A lifestyle for healthy bones does
not only benefit ourselves
but also helps children shape healthy habits
and lay the foundation for the
development of strong bones
To learn more
please visit the website of
the Family Health Service, Department of Health
www.fhs.gov.hk




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