Hi Mac Kids Families!
This time of year we are often talking about spooky skeletons, so I thought I would turn our attention to the nutrients that keep those skeletons strong. Kids build about 40% of their bone mass between ages 9 and 14, so bone health is worth considering. A variety of nutrients are needed to build bones and keep them strong, so let’s take a look:
-Calcium: You might be familiar with calcium and bone health, since it’s number one when it comes to the building blocks of bones. Dairy is the biggest contributor when it comes to calcium, with one 8-ounce glass of milk providing 300 milligrams of calcium, or almost one-third of the recommended daily intake. However, we can get calcium from a variety of sources, like almonds, broccoli, kale, turnip greens, figs, tofu prepared with calcium, and soybeans. Check out this dairy-free high calcium dinner option with pork chops, broccoli, and edamame (soybeans!):https://recipecenter.giantfood.com/recipes/124088/grilled-pork-chops-with-edamame-and-broccoli
-Vitamin D: Sun exposure helps our bodies make their own vitamin D, but as we head into darker months we all need a little nutrition for help. There aren’t too many food sources of vitamin D, but fatty fish like salmon and tuna are among them. Not a fish family? Egg yolks have some natural vitamin D too. You can also find vitamin D in fortified dairy and some non-dairy drinks as well. Looking for a way to convert your family to fish? Try this yummy salmon burger: https://recipecenter.giantfood.com/recipes/157438/salmon-burgers-with-spicy-mayo
-Magnesium: Without enough of this often forgotten nutrient, calcium can’t do its thing, so including sources of Mag in your family’s diet is crucial. You can find it in foods such as almonds, spinach, black beans, edamame, peanut butter, avocado, whole-wheat bread and kidney beans. With a list like that, it’s time for a Mexican feast! Check out this festive magnesium-packed dinner, and don’t forget the refried kidney beans!: https://recipecenter.giantfood.com/recipes/29504/black-bean-wraps
-Vitamin K: This vitamin, often cited for its role in blood clotting, is also important for building bone density. Think leafy and green (like kale, turnip greens, cabbage, spinach and broccoli) to find vitamin K. Not sure if your kids will go green? Introduce new foods with things kids already love, like cheesy tortellini: https://recipecenter.giantfood.com/recipes/123997/tortellini-with-chicken-sausage-and-spinach
While all of these foods will contribute to strong bones, I couldn’t think of a better way to celebrate skeleton season than with this adorable veggie skeleton: https://recipecenter.giantfood.com/recipes/115607/skeleton-crudit-s
Make this for your Halloween bash and get ready to serve up laughs!
Until next time… eat well!
Emily
Emily Craft, MS, RDN, CSP, LDN is an in-store nutritionist for Giant Food. Emily has her Bachelor of Science degree from the University of Delaware and completed her Dietetic Internship through Sodexo in Allentown, Pennsylvania. Emily’s background is in pediatrics and weight management and she loves helping families come together to enjoy healthy, delicious meals. For more information, go to https://giantfood.com/live-well/health-and-wellness/nutritionists/.
