Calcium Tips Teenage Girls

During their teenage years, girls need more nutrients in their diets, especially calcium. During the growth spurt, which tends to take place between 10 and 13, girls develop 15% of their adult height, 50% of adult body weight and 45% of bone structure. Calcium helps "keep bones strong as they grow long," and helps prevent osteoporosis later in life.

Only 14% of teenage girls (12-19) are meeting the minimum RDA for calcium, 1,200mg/day, which is surprising because it is not difficult to meet. For instance, an 8 oz. glass of milk for breakfast, one 8 oz. serving of yogurt as a snack, 1.5 oz. of cheese for dinner and a half cup of frozen yogurt would do it for most girls. Here are some other tips to include calcium regularly in the diet:

Top a baked potato with shredded cheddar, or cottage cheese
Crumble a Graham cracker into banana-flavored yogurt for "special" banana cream pie
Microwave a mini-pizza or create your own by topping an English muffin with salsa and your favorite cheese, then baking in the oven or toaster oven
Enjoy ice cream or frozen yogurt with fresh berries or other toppings
Mix 2 cups of milk, a frozen banana, a teaspoon of vanilla and ¼ cup chocolate syrup in a blender for a power "smoothie"

Disclaimer: All information is for educational purposes only and should not be construed as a substitute for advice by your physician. You are advised to consult your physician regarding the applicability of any opinions or recommendations appearing here.

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