According to dietary recommendations, teens need 1,300 milligrams of calcium each day. Dairy products (milk, cheese, yogurt, etc.) are our most concentrated food sources of calcium. One cup of milk contains approximately 300 milligrams of calcium and a cup of plain yogurt boasts around 400 milligrams. In addition to being rich in calcium, milk and other dairy products contain important nutrients for bone health such as vitamin D (if fortified), phosphorus and magnesium.
Teens who are mildly lactose-intolerant often can even enjoy small amounts of dairy products such as yogurt, cheese and lactase-treated milk. Those who must avoid dairy products due to allergies or severe lactose intolerance can still consume significant amounts of calcium from dry beans, fish with edible bones, tofu (if processed with calcium sulfate), calcium-fortified orange juices and cereals, and dark green vegetables, such as broccoli, kale, collards and turnip greens.
Drinking milk with meals or snacks is one of the quickest ways to boost the calcium content of your diet. Here are some other ideas:
- Make hot cereals and creamed soups with milk instead of water. Tomato soup made with milk is more smooth and creamy than soup thinned with water.
- Add cheese to your sandwich or to a soft corn tortilla.
- Make a smoothie with fruit, ice and milk or try one of the new milk or yogurt drinks - they come in a variety of flavors like strawberry, banana and even peanut butter.
- Dip fruits and vegetables into yogurt for a snack.
- For dinner, make a salad with dark green, leafy vegetables. Top your salad with shredded cheese or dress with cottage cheese instead of oily dressings.
- Serve broccoli or cooked, dry beans as a side dish at lunch or dinner.
- Add tofu made with calcium to stir-fry or other dishes.
- Try rice pudding made with low-fat milk for dessert.
- Try one of these high-powered milk drinks that whip up in less than a minute. These drinks will provide the body with a low-fat protein source as well as some of the needed calcium.
Fruit Frappe
- 1 peeled and sliced medium banana, frozen
- 1 sliced medium peach, frozen
- 1/2 cup strawberries, fresh or frozen
- 2 cups skim milk or 1 percent milk
- Optional: honey, brown sugar or sugar substitute, 1/4 teaspoon vanilla extract or dash of cinnamon, to sweeten
In blender container, combine all ingredients, except cinnamon. Cover. Blend until smooth, about 20 seconds. Sweeten to taste and pour into glasses. Garnish with a sprinkle of ground cinnamon, if desired. Serves 2.
Strawberry Fizz
Use any combination of fresh or frozen fruits you have on hand for this easy, sparkling milkshake.
- 1 cup skim milk or 1 percent milk
- 1/2 cup strawberries, fresh or frozen
- 1/2 cup seltzer water
In a blender container, combine milk and strawberries. Cover. Blend until smooth, about 20 seconds. Add seltzer, and blend for a few seconds to mix briefly. Pour into a tall glass. Be prepared for it to foam up. Serves 1.
Lynn F. Little is family and consumer sciences educator for Maryland Cooperative Extension in Washington County.
