No Bones about It

Getting enough calcium throughout life is important, but especially during the growing years.  The time to build strong bones and teeth, are during childhood and the teen years.  Young people absorb more dietary calcium during the adolescent years, and absorbent rates decrease considerably as we age.

It is important for young children and adolescents to get enough calcium now when bone mass is being built.  The intake of calcium helps to fight against low bone mass in later life.  Weak bones are susceptible to osteoporosis, a potentially crippling disease of thin and fragile bones.  Half of bone mass is gained during puberty. Bone mass reaches a peak in our 30s and after this, bones begin to slowly lose calcium.

Children, 2 - 8 years need 2 cups of dairy products a day.  Children, age 9 and older; especially adolescents, need 3 cups per day.

The most concentrated sources of food products that retain their calcium content are from the milk group; milk, yogurt, and cheese.  Calcium can also be found in broccoli and dark green leafy vegetables like kale.  Soy foods, and foods fortified with calcium, including some kinds of orange juice, and soy milk, are also good sources.

Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the milk group.

Remember to choose fat-free or low-fat milk, yogurt, and cheese.  In general, 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese is considered as 1 cup from the milk group.

Vitamin D is an important partner to calcium.  Vitamin D functions in the body to maintain proper levels of calcium.  Since our ability to produce vitamin D varies, milk that is fortified with Vitamin D is a good source of this nutrient.  Furthermore, exercise also helps to retain calcium in our bodies. 

Some tips for making wise choices on increasing calcium intake include:

• Having fat-free or low-fat milk as a beverage at meals.
• Adding fat-free or low-fat milk instead of water to oatmeal and hot cereals
• Using fat-free or low-fat milk when making condensed cream soups (such as cream of tomato).
• Making a dip for fruits or vegetables from yogurt.
• Making fruit-yogurt smoothies in the blender.
• Topping a baked potato with fat-free or low-fat yogurt.

For optimal bone health, sufficient calcium intake is needed for children and adolescents. Preventing the risk of bone fractures and osteoporosis later in life is crucial.

References: 

www.mypryamid.gov

www.oregondairycouncil.org

www.wdiarycouncil.com

Healthy Bites is provided by the Eagle County School District Wellness Committee.