Yogurt<\/strong><\/p>\n\n\n\nMost people get their vitamin D through exposure to sunlight, but some\nfoods, like yogurt, are fortified with vitamin D.<\/p>\n\n\n\n
One cup of yogurt is a creamy way to get your daily calcium. A fat-free\nplain yogurt contains 30% of your calcium and 20% of your vitamin D for daily\nconsumption.<\/p>\n\n\n\n
Milk<\/strong><\/p>\n\n\n\nThere is a logic that milk is the poster child for calcium. 8 ounces of\nfat-free milk will give you 90 calories, but give you 30% of your\ndaily intake of calcium. Opt for a brand fortified with vitamin D to get double\nthe benefits.<\/p>\n\n\n\n
Have at least 2 glasses of Milk<\/p>\n\n\n\n
Eggs<\/strong><\/p>\n\n\n\nEven though eggs only contain 6% of your daily vitamin D, they are a fast and easy way to get it. Just do not opt for egg whites only, they may reduce calories, but vitamin D is present in the yolk. You can\u00a0consume 1 yolk daily.<\/p>\n\n\n\n
Spinach<\/strong><\/p>\n\n\n\nIf you are not fond of dairy products do not worry. Spinach will be your\nnew alternative to get calcium. One cup of cooked spinach includes\napproximately 25% of your daily calcium, along with fiber, iron, and vitamin A.<\/p>\n\n\n\n
Some Dos and Don\u2019ts for Strong Bones<\/strong><\/p>\n\n\n\nDo eat fruits and veggies. <\/strong>You\u2019ve heard this over and over, but\nit\u2019s worth repeating. Higher consumption means greater bone mineral density.\nStudies can\u2019t say why, but fruits and vegetables are filled with an array of\nnutrients that develops strong bones.<\/p>\n\n\n\nDo exercise.<\/strong> Get a minimum of 30 minutes of physical activity every day.\n Exercises like running, dancing and lifting weights stress your bones in\na great way. This signals your body to make more bone cells.<\/p>\n\n\n\nDon\u2019t drink too much. <\/strong>Alcohol can obstruct the formation of\nnew bone cells.<\/p>\n\n\n\nP.S. Any diet change or plan must be followed by a consultation with\nyour doctor or a reputed dietitian. Random diet change on your own should be\navoided.<\/strong><\/p>\n\n\n\n…<\/p>\n\n\n
<\/p>","protected":false},"excerpt":{"rendered":"
Dietitian Avni Kaul says you should be able to get all the essential nutrients you need for healthy bones by eating a healthy balanced diet.
\nA good diet is one of the building blocks for healthy bones, which also consists of physical activity and avoiding certain risk factors.<\/p>\n","protected":false},"author":1,"featured_media":95,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-93","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/posts\/93","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/comments?post=93"}],"version-history":[{"count":3,"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/posts\/93\/revisions"}],"predecessor-version":[{"id":583,"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/posts\/93\/revisions\/583"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/media\/95"}],"wp:attachment":[{"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/media?parent=93"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/categories?post=93"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.avnikaul.com\/blog\/wp-json\/wp\/v2\/tags?post=93"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}