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Juvenile Bone Health (cont.)

How Can I Persuade My Daughter to Drink Milk Instead of Diet Soda? She Thinks Milk Will Make Her Fat.

Soft drinks tend to displace calcium-rich beverages in the diets of many children and adolescents. In fact, research has shown that girls who drink soft drinks consume much less calcium than those who do not.

It's important for your daughter to know that good sources of calcium don't have to be fattening. Skim milk, low-fat cheeses and yogurt, calcium-fortified juices and cereals, and green leafy vegetables can all fit easily into a healthy, low-fat diet. Replacing even one soda each day with milk or a milk-based fruit smoothie can significantly increase her calcium intake.

Selected Food Sources of Calcium

Food Calcium (mg) Daily Value (%)
Sardines, canned in oil, with bones, 3 oz. 324 32
Cheddar cheese, 1½ oz., shredded 306 31
Milk, nonfat, 8 fl oz. 302 30
Yogurt, plain, low fat, 8 oz. 300 30
Milk, reduced fat (2% milk fat), no solids, 8 fl oz. 297 30
Milk, whole (3.25% milk fat), 8 fl oz. 291 29
Milk, buttermilk, 8 fl oz. 285 29
Milk, lactose reduced, 8 fl oz.
(content varies slightly according to fat content; average = 300 mg)
285 to 302 29 to 30
Cottage cheese, 1% milk fat, 2 cups unpacked 276 28
Mozzarella, part skim, 1½ oz. 275 28
Tofu, firm, with calcium, ½ cup* 204 20
Orange juice, calcium fortified, 6 fl oz. 200 to 260 20 to 26
Salmon, pink, canned, solids with bone, 3 oz. 181 18
Pudding, chocolate, instant, made with 2% milk, ½ cup 153 15
Tofu, soft, with calcium, ½ cup* 138 14
Breakfast drink, orange flavor, powder prepared with water, 8 fl oz. 133 13
Frozen yogurt, vanilla, soft serve, ½ cup 103 10
Ready to eat cereal, calcium fortified, 1 cup 100 to 1000 10 to 100
Turnip greens, boiled, ½ cup 99 10
Kale, raw, 1 cup 90 9
Kale, cooked, 1 cup 94 9
Ice cream, vanilla, ½ cup 85 8.5
Soy beverage, calcium fortified, 8 fl oz. 80 to 500 8 to 50
Chinese cabbage, raw, 1 cup 74 7
Tortilla, corn, ready to bake/fry, 1 medium 42 4
Tortilla, flour, ready to bake/fry, one 6" diameter 37 4
Sour cream, reduced fat, cultured, 2 tbsp 32 3
Bread, white, 1 oz. 31 3
Broccoli, raw, ½ cup 21 2
Bread, whole wheat, 1 slice 20 2
Cheese, cream, regular, 1 tbsp 12 1
Source: Heaney et al. 2000; USDA 2002.

*Calcium values are only for tofu processed with a calcium salt. Tofu processed with a noncalcium salt will not contain significant amounts of calcium.

Patient Comments

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Juvenile Bone Health - Experience Question: Please describe your experience with juvenile bone health.
Juvenile Bone Health - Getting Girls to Drink Milk Question: Have you had success getting your daughter to drink milk? Please share tips.
Juvenile Bone Health - Lactose Intolerance Question: Did you suspect your child was lactose intolerant? Please share your story.
Juvenile Bone Health - Supplements Question: Do your children take calcium supplements? If so, in what form?
Juvenile Bone Health - Exercise Question: What types of exercise do your kids engage in to strengthen their bones?
Juvenile Bone Health - Fractures Question: Is your child prone to fractures? Please share your concerns.

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