"But my child doesn't like the taste of milk!"

Even if your tweens or teens don't like the taste of plain milk, there are still plenty of ways to get calcium in the diet:

• Try a flavored low-fat or fat-free milk, such as chocolate, vanilla, or strawberry. Flavored milk has just as much calcium as plain.
• Serve foods that go with milk, such as fruit bars and fig bars.
• Drink milk or yogurt smoothies for breakfast or a snack. You can make these at home or try one of the ready-made versions now available at many grocery stores.
• Keep portable, calcium-rich foods on hand for snacks on the run, such as low-fat or fat-free string cheese or individual pudding cups with calcium added.
• In moderation, low-fat or fat-free ice cream and frozen yogurt are calcium-rich treats.
• Serve non-milk sources of calcium, such as calcium-fortified soy beverages or orange juice with added calcium.
• Try a spinach salad or have fresh or cooked broccoli.

Is one type of milk better than the other?

Today, tweens and teens have more milk choices than ever before. Most types of milk have approximately 300 mg of calcium per 8 fluid ounces (1 cup) - about 25 percent of the calcium that children and teenagers need every day. The best choices are low-fat or fat-free milk and milk products. Because these items contain little or no fat, it's easy to get enough calcium without adding extra fat to the diet.

Chocolate and other flavored milks have just as much calcium as plain milk, so it is fine for young people to drink these options if they prefer the taste. Remember to choose low-fat or fat-free.

What if milk causes digestive problems?

This happens in some children (and adults) who have lactose intolerance. These people may have trouble digesting lactose, the natural sugar found in milk and milk products. Symptoms of lactose intolerance include stomach pain, diarrhea, bloating, and gas.

The best way for these people to get the health benefits of milk is to choose lactose-free milk and milk products. There is also a variety of pills and drops, which are available without a prescription, that help people digest lactose.

In addition, most people who have problems digesting lactose can usually eat or drink:

• 8 fluid ounces (1 cup) of low-fat or fat-free milk taken with meals
• Low-fat or fat-free yogurt or cheese
• Low-fat or fat-free milk poured on hot or cold cereal

People who have problems digesting lactose can also get some of their needed calcium from dark green vegetables, such as spinach, broccoli, and bok choy. Foods with calcium added are also an option. Be sure to check the ingredient list for calcium in:

• Tofu with added calcium sulfate
• Orange juice with added calcium
• Soy or rice beverages with added calcium
• Calcium-fortified breakfast cereals or breads

Calcium supplements also provide an alternative way of getting calcium. Lactose intolerance is not common among children. However, if your children have problems with lactose, talk to their health care provider.

"Making it milk" can lead to lifelong healthy eating.

The tween and teen years are an important time for young people to learn smart eating habits that will last a lifetime. Making low-fat or fat-free milk and other calcium-rich foods a part of the diet now teaches tweens and teens to make healthy choices. And learning to make healthy food choices at home will carry over into school and adulthood.

Put calcium on the menu at every meal.

One way to make it easier for tweens and teens to get enough calcium is to serve low-fat or fat-free milk and other calcium-rich foods throughout the day. Putting calcium-rich foods on your family's menu at each meal is also a great way to make sure that everyone gets the calcium they need. When milk is the main beverage in the home, tweens and teens will choose it more often.

If you enjoy milk, chances are your children will, too.

Tweens and teens look up to their parents and want to be like them. Young people make many food choices by watching their parents, so if you want your children to enjoy the bone-building benefits of at least 3 cups of low-fat or fat-free milk and milk products every day, show it. Drink milk yourself, and offer calcium-rich meals and snacks. This is the best way to show tweens and teens that Milk Matters!.

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Tags: Nutrition

About the Author

NIH is the nation's medical research agency - making important medical discoveries that improve health and save lives. The National Institutes of Health (NIH), a part of the U.S. Department of Health and Human Services, is the primary Federal agency for conducting and supporting medical research.