Build Strong Bones
“Both calcium and vitamin D are crucial for strong, healthy bones. Inadequate calcium intake can lead to weakened bones, setting the stage for future issues like osteoporosis. Both boys and girls need sufficient calcium, but girls should be cautious due to their higher risk. Vitamin D also builds strong bones, although teens may struggle to get enough sunlight or eat the right foods, putting them at risk of a deficiency. Dairy – milk and cheese – is the best source of calcium, but kidney beans, chickpeas, tahini, kale and cavolo nero are also good sources. If your child doesn’t drink dairy, make sure their alternative milk is fortified with calcium. Most are, and many contain added vitamin D and B12 too.”
Don’t Skip Breakfast
“In the teenage years, consuming breakfast is very important, so skipping it or any other occasional fasting is a bad idea.