Dairy for Strong Bones
DAIRY foods come from milk — cow's milk most commonly, but also goat, sheep, and others. They include MILK itself, plus YOGURT, CHEESE, and others. Dairy is famous for being a great source of CALCIUM — the mineral your body uses to build strong BONES and TEETH.
Why calcium matters now. Most bone development happens in childhood and teen years. Eating enough calcium during these years builds strong bones for the rest of your life. After about age 30, calcium is mostly used to MAINTAIN bones — you can't build new ones much. So now is the time to stock up.
Why is it especially important for KIDS and TEENS to eat dairy or other calcium-rich foods?
Lactose-intolerant or vegan? You can still get plenty of calcium! Sources: lactose-free milk, fortified soy/almond milk, leafy greens (kale, broccoli), tofu, beans, fortified orange juice, sardines (with bones). The body absorbs calcium from many foods, not just dairy. Vitamin D helps calcium absorption — get some sun, eat fish, or take a supplement.
Calcium Day
For one day, count how many calcium-rich foods you eat: milk, yogurt, cheese, fortified plant milk, leafy greens, tofu, beans. Aim for 3+ servings. (Most kids need around 1,000-1,300 mg of calcium per day.)
Strong bones now = active life later. Whether you get calcium from dairy or other sources, get enough during your growing years. Future-you will thank you.
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