Breakfast

• Calcium and Vitamin D: Greek yogurt (plain, unsweetened) with fortified almond milk or cow's milk.
• Iron and Fiber: Spinach and mushroom omelet (2 eggs) cooked with olive oil.
• Potassium: 1 medium banana or a handful of dried apricots.
• Optional: Whole-grain toast or oatmeal for added fiber.

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Lunch

• Calcium and Vitamin D: Grilled salmon (rich in vitamin D) or sardines (with bones for calcium).
• Iron and Fiber: Quinoa or brown rice with steamed broccoli and lentils.
• Potassium: Side salad with spinach, avocado, and cherry tomatoes.
• Optional: A glass of fortified orange juice for extra calcium and vitamin D.

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Dinner

• Calcium and Vitamin D: Baked tofu or chicken breast with a side of steamed kale or collard greens.
• Iron and Fiber: Sweet potato (high in potassium and fiber) with black beans.
• Potassium: Steamed asparagus or Brussels sprouts.
• Optional: A small serving of fortified cereal with milk for dessert.

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Snacks

1. Calcium and Vitamin D: Cheese sticks or fortified plant-based milk smoothies.
2. Iron and Fiber: Trail mix with nuts, seeds, and dried fruits.
3. Potassium: Fresh fruits like oranges, kiwis, or melons.

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Key Nutrients and Their Sources

1. Calcium: Dairy products (milk, yogurt, cheese), fortified plant-based milk, leafy greens (kale, spinach), tofu, and almonds.
2. Vitamin D: Fatty fish (salmon, mackerel), fortified foods (milk, orange juice, cereals), egg yolks, and sunlight exposure.
3. Iron: Lentils, beans, spinach, tofu, quinoa, red meat, and fortified cereals.
4. Dietary Fiber: Whole grains, fruits, vegetables, legumes, nuts, and seeds.
5. Potassium: Bananas, sweet potatoes, spinach, avocados, oranges, and beans.

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Additional Tips

• Exercise: Incorporate strength training, stretching, and yoga to improve posture and bone health.
• Hydration: Drink plenty of water to support overall health.
• Sleep: Aim for 7-9 hours of quality sleep per night to support growth hormone production.