The importance of calcium
During adolescence, kids grow faster than at any time except infancy; in fact, half of their growth occurs in this period. They need calcium-rich foods, such as dairy products, to help build strong, healthy bones. A calcium deficit during childhood and adolescence might never be fully overcome in later years. Reducing or eliminating milk products during this all-important growth spurt could mean that your child will fail to reach her growth potential and may contribute to her developing osteoporosis in later life.
Canada's Food Guide to Healthy Eating recommends that youths aged ten through sixteen have 3 to 4 servings of milk products a day. After age sixteen, it's 2 to 4 servings. Examples of one serving are: 250 mL (one cup) of milk, 50 g (2 slices) of processed cheese, 50 g (1 in. x 1 in. x 3 in.) cube of cheese, or 175 mL (3/4 cup) of yogurt or ice cream.
A single serving of milk packs a big nutritional punch: as much protein as a large Grade A egg, almost as much potassium as a banana, 45 percent of the daily requirement for vitamin D -- a total of 25 nutrients in all. Vitamin D is essential to the proper absorption and utilization of calcium, which is why milk is fortified with vitamin D.
Are you kids addicted to cola?
But in spite of this, many teens start to snub milk and substitute cola for the milk they used to drink. Some teens drink 2 L a day, as if addicted to cola. Caffeine -- whether it's in cola, coffee, or tea -- may increase one's excretion of calcium. If your teen drinks cola instead of milk, his store of calcium is reduced both by not consuming milk products and possibly by leaching the calcium out of his body. Don't challenge the cola-crazy teen, but don't put cola on your shopping list either. Pour a glass of milk for him at dinner. If he doesn't drink it, try chocolate milk the next day; the nutrients from milk are still there.
Page 2 of 4 -- Learn what your child should be eating on page 3.
