Things You'll Need:
- Fatty Fish Like Salmon Or Bluefish
- Shrimp
- Skim Milk
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Step 1
Drink non-fat milk for vitamin D as well as calcium. Each cup has 100 IU of vitamin D.
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Step 2
Scramble, hard boil or poach eggs. Each one has 25 IU.
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Step 3
Grill fatty fish like salmon, mackerel and bluefish. Three ounces of salmon has about 300 IU.
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Step 4
Don't skimp on shrimp. Three ounces of shrimp has 150 IU.
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Step 5
Send kids outside to play. Fifteen minutes of sun exposure on hands and face each day will almost meet their vitamin D needs.








