Kindly advise nutritious diet for my 12 year old daughter who wants to have healthy and strong bones. Thankx, Mr. Arun Chandigarh   Dear Mr.Arun, Thankyou for trusting NutritionVista with your daughter's nutritional needs. It is a strongly proven scientific fact that if appropriate dietary approaches are taken right from the early years, one can develop strong & healthy bones, which will last a lifetime. We recommend the following nutritional tips to achieve the recommended 600 mgs (Recommended by National Institute Of Nutrition, India) of Calcium per day: 1. Drink 2 glasses of low-fat milk per day; You can substitute one of these glasses with 1 cup of low-fat yogurt, Or 7-8 pcs of home-made cottage cheese (Paneer), Or 2 slices of low-fat or fat-free cheese. 2. Some other high-calcium foods include broccoli, spinach, almonds, beans like rajmah & kabuli chana, corn tortillas etc. One of these should be included in your child's diet at least twice a week. 3. Ensure that your daughter gets exposed to the early morning or 'just-before sunset' sun-rays so that she can produce enough Vitamin D, which also aids in developing strong bones & teeth. 4. Encourage her to indulge in some form of physical activities like playing outdoor games, taking part in sports, etc, to strengthen her bones further. I hope the information provided to you is useful. Please revert, in case you have any further queries. Sincerely, Padmashri Shanmugaraj Online dietician NutritionVista.com India