Juvenile Bone Health (cont.)
In this Article
- Why is childhood such an important time for bone development?
- What is osteoporosis? Isn't it something old people get?
- How can I help keep my kids' bones healthy?
- How can I persuade my daughter to drink milk instead of diet soda? She thinks milk will make her fat.
- But my kids don't like milk.
- My teenage son loves milk, but it seems to upset his stomach. Could he have lactose intolerance?
- My daughter is constantly dieting. Should I be concerned?
- Should I give my kids calcium supplements?
- How does physical activity help my kids' bones?
- Is it possible to get too much exercise?
- What else can my kids do besides eating calcium-rich foods and getting plenty of weight-bearing exercise to keep their bones healthy?
- My son has asthma and takes a steroid medication to control it. His doctor said this might affect his bones. Is there anything we can do about this?
- My 8-year-old son is a daredevil and has already broken several bones. could he have a problem like osteoporosis at this young age?
- How can I get through to my kids? They sure don't think about their bones.
- Where can I go for more information?
- Find a local Pediatric Rheumatologist in your town
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|
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.
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