Navigating adolescence is not just an emotional rollercoaster for your child, it’s also a critical time for their physical development. In fact, up to half of their adult bone mass is formed between 10 and 19 years, making this life-stage their once-in-a-lifetime chance to build the foundation for strong, healthy bones that will carry them for the rest of their lives. One of the best ways to do this, is through milk or other dairy products. Here’s why:
- Rich in good-quality protein, helping muscles grow well, and the significant amount of calcium in milk helps to form strong bones.
- Can help with weight control, as milk and other dairy foods are packed with good quality protein and slow releasing carbohydrates, so they keep energy levels up and help with feeling fuller for longer.
- The protein and vitamin B12 in milk can also help to keep nerve and brain cells healthy – essential for a fast-thinking, sharp mind.
How much calcium do teens need for bone health?
Teens should be having three to four servings of milk or other dairy foods daily to get to the recommended 1300 mg calcium per day. Unfortunately, the calcium intake of many teenagers – especially girls – ranges from 303 mg to 642 mg per day, according to research. Here are five tips to help your teen boost their daily dairy intake:
1. Eat breakfast daily
Choose wholegrain options such as oats, bran flakes or wholewheat bread, and pair them with milk, yoghurt, maas or cheese. If your family needs to have breakfast on the run, then make smoothies by blending yoghurt, milk and seasonal fruits.
2. Keep nutritious, convenient foods on hand
Have foods such as cheese, cottage cheese, yoghurt, milk, lean meats, fresh fruit and chopped vegetables readily available for quick meals or snacks.
3. Pack a healthy lunchbox or snacks
Include options such as wholewheat sandwiches, pitas, wraps or whole wheat crackers with cheese, cottage cheese and lean meats as well as drinking yoghurt, fresh fruit or vegetables with a yoghurt or cottage cheese dip; and nuts for school and after-school activities.
4. Cook and prepare meals as a family
Involve teens in the kitchen and try new recipes that incorporate dairy products such as milk, yoghurt, maas, cottage cheese or cheese in sauces, dips or spreads.
5. Have a glass of milk as an evening snack
End the day with a glass of cold or hot milk. Adding a drop of vanilla or a sprinkle of cinnamon keeps it interesting.
Find out more by visiting Rediscover Dairy or the National Osteoporosis Foundation of South Africa.
