11 Keys to a Balanced Diet Chart India Needs

8. Calcium and Vitamin D: Bones and beyond

Calcium and Vitamin D support bone health across the life course, and Vitamin D deficiency is common even where sunlight is available (WHO). Include calcium sources such as curd, paneer, low-fat milk, and calcium-fortified plant milks in everyday meals. Small fish eaten with bones, like canned sardines where available, also provide calcium and vitamin D. Encourage sun-safe outdoor time when possible, which helps with vitamin D synthesis; brief daily exposure can be helpful but varies by latitude and skin tone. In North American settings, fortified milks and yoghurts make reliable dietary sources, especially for children and the elderly. If a household has limited dairy intake, consider fortified alternatives and discuss supplementation with a clinician. Offer calcium-rich snacks like yoghurt with fruit or roasted sesame laddoos made with modest sugar; these bring traditional flavours while boosting nutrient intake. Simple attention to these foods supports lifelong bone health and reduces fracture risk later in life.