Bones are the framework of a child’s growing body. Bone is living tissue that is always changing, with bits of old bone being replaced with new bone.

During childhood and the teenage years, much more bone is made than replaced. Because up to 90 percent of peak bone mass is reached by age 18 in girls and age 20 in boys, childhood is the best time to build bone mass so they stay strong and healthy for a lifetime.

One way to think about bone mass, or density, is to think of it as a gas tank, and calcium is the fuel needed to fill the tank.

Throughout a child’s developmental years, it is important to fill the “calcium tank” so that it is full by the time he or she reaches adulthood.

To achieve that, include frequent small portions of calcium-rich foods and drinks in your child’s daily meals. While a good source of calcium is dairy (milk, cheese, yogurt, etc.), there are many “power foods” packed with calcium that you can include in your child’s diet to boost bone health.

The physicians from Norton Children’s Orthopedics of Louisville recommend these power foods as great nondairy alternatives for a calcium-rich diet:

Chickpeas – 100 mg of calcium in 1/2 cup

Edamame – 252 mg of calcium in 1/2 cup

Spinach and leafy green vegetables – 59 mg of calcium in 2 cups of raw spinach

Sweet potatoes – 68 mg of calcium in 1 large sweet potato

White or cannellini beans – 80 mg of calcium in ½ cup

Broccoli – 74 mg of calcium in 1 cup

*Approximate calcium values provided

It’s important to adjust the amount of calcium in your child’s diet as they grow older. Mix and match dairy products and other power foods to reach the recommended daily calcium amounts (milligrams):