What Should Picky Tweens Eat for Strong Jaws and Bones?
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Growing jaws and bones need the right fuel, especially during the tween and early teen years when growth spurts kick in. We see a lot of picky eaters who need orthodontics — they have a lot of tooth crowding because their jaws are underdeveloped. If your child is a picky eater, don’t worry—here are five must-have foods that support optimal skeletal growth.
1. Salmon: Packed with vitamin D and omega-3 fatty acids, salmon helps the body absorb calcium, which is critical for bone health. Try salmon patties or mild, baked salmon with a squeeze of lemon for a kid-friendly option.
2. Leafy Greens: Spinach, kale, and bok choy are rich in calcium, magnesium, and vitamin K, all key players in bone development. Sneak them into smoothies or add them to pasta sauces for a stealthy nutrient boost.
3. Yogurt: Loaded with calcium and probiotics, yogurt strengthens bones and supports gut health. Go for plain yogurt with fresh fruit and a drizzle of honey instead of sugary varieties.
4. Nuts: Almonds and walnuts are packed with magnesium and healthy fats. Make them fun with nut butter dips for apple slices or sprinkle chopped nuts on oatmeal.
5. Eggs: Rich in protein and vitamin D, eggs are versatile—scrambled, boiled, or hidden in pancakes, they’re a simple, powerful food for growth.
Balanced nutrition helps more than just bones—it supports healthy teeth, strong jaws, and confident smiles!
DID YOU KNOW…?
• Sharks don’t have bones! Their skeletons are made entirely of cartilage, which is why they’re so flexible. Good thing humans need strong bones—imagine wobbly arms and legs like jellyfish!
• Your jawbone is the strongest bone in your face. It works hard every time you chew, talk, or yawn. Give it the nutrients it deserves!
ABOUT THE AUTHOR
Mas’ood Cajee, DDS, MPH, is a Manteca, California-based dentist, Harvard-trained public health expert, and passionate advocate for nutrition, literacy, and community well-being. He is the editor of The Whole Mouth Digest, a blog dedicated to healthy smiles, healthy bodies, and healthy living. Email him at hello@drcajee.com.
