According to recent statistics 9 out of 10 teenage girls and 7 out of 10 teenage boys do NOT get enough calcium in their diet. Just as important as drinking milk, it is also important to look at the other beverages your teenager consumes. Most teens drink more soda than milk which is also concerning because soda and other caffeinated beverages can interfere with the way the body absorbs and uses calcium. A study in the Journal of Adolescent Health showed that teenage girls that drink more than 5 cans of soda per day are almost 4 times as likely to fracture a bone than a teenage boy. But calcium isn't the only way to build strong bones. Be sure to encourage your child to be involved in regular physical activities and exercise.
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Teens should be consuming more calories than adults. However, some teenagers may be vulnerable to nutritional deficiencies. Anything that increases nutritional needs, such as taking part in competitive sport, or interferes with food intake, such as dieting, can have a great impact on meeting nutrient requirements. The best way for teenagers to get all the nutrients and energy they need, is to eat a wide variety of nutrient rich foods from the food groups. Milk, hard cheese and yogurt are sources of calcium , phosphorus and protein, which are important nutrients for bone health. Teens have an increased need for calcium , and it is very common for them to fall short of their recommended daily intake — particularly girls. If teenage girls are worried about the fat content in dairy foods — they need not be! These are good options as they contain all the calcium but fewer calories than whole milk products.
The story of calcium and the role it plays in protecting our bones is one you are probably familiar with. No matter how you discovered the connection, calcium and dairy go hand in hand. This is especially true for girls between the ages of 14 and 18 who, on average, only consume HALF of the recommended 3 cups of dairy per day. Why is this alarming? Think about how fast teenagers are growing into their adult bodies. The amount of calcium needed to sustain that bone growth is more than at any other stage in their lives.