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Best for Bones Food

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Printable Grocery List Text Version

Shopping for Strong Bones

To grow strong, your daughter's bones need a balanced diet that includes foods with calcium and vitamin D. She should aim for 1,300 milligrams (130% Daily Value) of calcium and 200 IU (international units) of vitamin D each day.

*The starred items may naturally contain, or be fortified with, calcium and/or vitamin D.

Milk and Milk Products (Low fat or fat free)
_ American cheese*
_ Butter or margarine*
_ Cheddar cheese*
_ Cottage cheese*
_ Cream cheese*
_ Milk*
_ Ricotta cheese*
_ Soy drink
_ String cheese
_ Yogurt

Fruits (Fresh or packed in 100 percent juice)
_ Apples
_ Bananas
_ Cherries
_ Grapes
_ Mangoes
_ Melons
_ Oranges*
_ Peaches
_ Pears
_ Pineapples
_ Strawberries*
_ Tomatoes
 

Grains
_ Brown rice*
_ English muffins (enriched)*
_ Popcorn (no added fat or salt)
_ Oatmeal*
_ Whole grain bread*
_ Whole-grain cereals (ready to eat)*
_ Whole-grain pasta*
_ Whole-wheat tortillas*
_ Whole-wheat pitas*
 

Protein
_ Beef (lean)
_ Chicken (lean whole, parts or ground)
_ Eggs
_ Fish (salmon or tuna)*
_ Nuts
_ Pork (lean chops or loin)
_ Tofu (look for calcium sulfate on label)*
_ Turkey (lean whole, parts or ground)*
_ Turkey or soy hot dogs*
_ Veggie burgers*
 

Vegetables (Choose more often without sauces)
_ Beans*
_ Bok choy (Chinese cabbage)*
_ Broccoli*
_ Carrots
_ Celery
_ Collard greens*
_ Corn
_ Cucumber
_ Kale*
_ Lettuce
_ Onions
_ Peppers
_ Potatoes
_ Spinach*
 

Other
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Make sure you check the food label.

Notes:

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