Although there are plenty of vitamin D and calcium supplements on the market, you can get these important nutrients from your daily diet. Some dairy products include cheese, milk, and yogurt. Beware of dairy products that are high in saturated fat. If you can, opt for low-fat options, as many currently exist. Beans and leafy green vegetables are another good source, as are some spices such as cinnamon, garlic, oregano, and parsley. Other calcium foods include cereal, oranges, almonds, tofu, and salmon.

Don't forget protein

Protein plays various important roles in the body, and it is one of the last things you want to neglect when planning your diet. It helps in keeping the heart and respiratory system healthy, and also keeps cells, tissues, and organs in proper working order. Last, but definitely not least, it has the amino acids that are used by the body for energy and growth. While you undoubtedly hear about many bodybuilders, teens, and adults using protein, it's also very essential for children are actively growing.

Before getting into sources of protein, it's important to remember to not overdo it. The body can only absorb so much protein at once, and you do not want to make your meals too “protein-heavy.”

One positive of protein is how it is found in a wide variety of foods. Probably the most well-known sources are eggs, chicken, fresh fish, meat, and turkey. Make sure when picking out your meat or poultry that it does not contain antibiotics or hormones. Other protein sources include beans and nuts. Walnuts and almonds are too examples that can be thrown in with various types of meals, including salads. Stray away from cans or packages of nuts that are loaded with salt or sugar. While they may taste great, the added ingredients do not help. Soy products are another solid source of protein. These include veggie burgers, soy milk, and tofu.