Please what can a woman give to her kid to make...

What is the appropriate food for strengthening bones?
-Food should be rich in calcium, which can be obtained from milk and milk products.
-Powdered milk can be added to foods to obtain a higher calcium content, and milk and cheese can be added to enrich it with calcium.
-It is advisable to take vitamin D from its sources, and it is derived from animal products such as meat, milk and fish.
-Not eating a large amount of fiber such as bran and vegetables, and reducing it in conjunction with the source of calcium in the meal.
-Reducing sodium, such as table salt and canned foods, with sodium, as it affects calcium absorption.
-Eat an adequate amount of protein and not waste it, by balancing the consumption of meat, milk and milk products.
-Avoid drinking soft drinks, tea and coffee.
Medium exercise, such as walking and swimming, as studies have proven to increase calcium deposits in the bones.
-Increase fluid intake to not less than 12 cups per day, especially when consuming amounts of calcium.
Broccoli, sesame, green beans, sardines, olives, broccoli and almonds are sources rich in calcium.
-Daily sun exposure, especially in the morning.
-Calcium mineral water can be consumed.