Back-to-school is a busy time for most parents, so it doesn’t leave much extra time to think about bone health. But did you know that there is a limited time in which you can influence peak bone mass, and it starts in childhood? Bone mass increases during the adolescent growth period and peaks by young adulthood. For this reason, it's important to ensure your children develop the necessary bone-healthy habits when they're still young. That said, you can reduce bone loss through the adequate dietary intake of bone-healthy nutrients, like calcium, vitamin D, and protein. What's more, physical activity – weight-bearing and strengthening exercises in particular – can also slow the rate of bone loss.
The promotion of healthy habits in the first few decades of life can significantly reduce the risk of developing low bone density or osteoporosis. Even though genes play a significant role in how much peak bone mass (maximum bone size and strength) an individual can have, lifestyle factors such as diet and exercise can influence bone mass potential. That’s why it is important to make sure that kids are active in physical activities and also consuming healthy meals throughout the busy school year.
Let's look at some easy ways that kids can munch their way to stronger bones. There are a ton of resources and options for a healthy breakfast on-the-go. Here are some quick and easy bone-healthy breakfast ideas you must try for those hectic back-to-school mornings.
Yogurt & Honey Fruit Cups
Most children love sweet foods, but the extra sugar can be detrimental. Fruits, however, provide the sweet taste that kids love with a nutritional punch and no added sugars. So, all you need is yogurt and fresh fruit, such as pears, apples, bananas, grapes, and, of course, oranges, to make a convenient breakfast that kids will eat and that parents will feel good about serving.
A very small bit of honey can also go a long way in satisfying that sweet tooth.
Yogurt is a nutrient-dense food that's a good source of dairy protein, calcium and probiotics that can help increase bone mineral density. It's also rich in essential minerals and vitamins, which play an essential role in your health. If your kids like an extra thick and creamy texture, try some Greek yogurt which is also celebrated for its high concentration of protein and probiotics.
Oatmeal Breakfast Bowls
Oatmeal itself isn't particularly high in calcium though it does contain some of the mineral. However, it’s easily fortified with high-calcium ingredients such as milk and fruits. For a bone-healthy breakfast, use steel-cut oats as the base of your breakfast bowl, add a layer of Greek yogurt for some creamy goodness, and pair oats with fresh fruits.
Making overnight oats is another great way to enjoy oats. You can prepare breakfast the night before or even days in advance. The process involves soaking them in dairy milk or calcium-fortified plant-based milk and adding a variety of toppings, including fruit and almond butter.
If your child is vegan or lactose-intolerant, consider adding soy milk to their oatmeal bowls, cereal, or smoothies. Soy milk is not only rich in calcium, but it also contains magnesium, vitamin D and phosphorous, which support calcium absorption.
Acai Breakfast Bowls
Acai berries are a Brazilian “superfruit" famed for their antioxidant and brain-boosting nutritional composition. They are rich in fiber and also contain vitamin A, calcium, and potassium. To make a classic acai breakfast bowl, top your unsweetened puree with strawberries or bananas, blueberries, granola, coconut flakes, and honey (optional). Experiment with other toppings like oranges, papaya, figs, and other calcium-rich fruits for a fitting breakfast.
Make-Ahead Breakfast Sandwiches
Here’s an easy breakfast idea that makes for a quick and easy snack too. It's as simple as sandwiching an omelet between two English muffins as eggs make for an “egg-cellent” source of protein and vitamin D. Make sure to add some high-calcium leafy greens, such as spinach, kale or collard greens, to your omelet as well. And don't forget the bell peppers and mushrooms.
Serve with some crisp, juicy apples or a mandarin orange. You can also pack some raisins and nuts for some sweetness and crunch on the side. It's a delicious yet health-conscious way to start the day.
Savory Toast
Sweet breakfasts aren't for everyone. So, how about trying some fish in the morning? Enjoy some salmon or tuna on toast instead of the usual fruit spread. Or try it with some other toppings like avocado, tomatoes, or cucumber with ricotta. You can also serve savory toast alongside an omelet. This makes for a much more filling meal that can give kids a boost of energy to keep them going for hours. Having fish for breakfast might sound odd to the uninitiated. But make it the right way, and the whole family will love it.
A Word About Calcium and Bone Health
Almost all the calcium in the human body is found in the bones. As such, calcium is absolutely necessary when it comes to maintaining strong, healthy bones. Bones are living tissue, which means they're constantly breaking down and depositing calcium to make new bone. When you don't consume enough dietary calcium, your body will pull the mineral from your bones to maintain the necessary amounts of calcium in your blood and muscles, thereby weakening your bones.
Childhood is the right time for “growing foods,” as the time for growth is before age 18 for most. Maximize this window in your child’s life by making thoughtful decisions about their diet, even on busy days while running to the bus stop, because, as it turns out, breakfast is an excellent time to give your bone health a lift.