* Eggs * Eggs are a good source of omega-3 fatty acids and protein. They’re also high in nutrients like riboflavin, vitamin B12, and choline. * Yogurt * Yogurt is high in calcium and vitamin D, both of which are needed for healthy bone growth. * Oats * Oats are a great plant protein that improve your muscle health. They’re also helpful in regulating a healthy weight. * Fresh Fruit * Choose fresh fruits such as citrus, berries, and melon. Fruit is high in vitamin C, which strengthens bones and helps them grow. * Oily Fish (salmon, mackerel, sardines) * Oily fish are high in omega-3 fatty acids and vitamin D. Vitamin D strengthens and builds bones. * Spinach * Spinach contains calcium, fiber, iron, and vitamin A, which can strengthen growing bones and muscles. * Fortified Milk, Juice, and Cereal * Eat whole-grain cereal fortified with vitamin D and pour fortified milk over it. The vitamin D will help your bones absorb the calcium. * Soybeans and Tofu * Soybeans and tofu are good vegetarian and vegan options for increasing calcium in your diet. They’re also high in protein, which can strengthen bones.