Juvenile Bone Health (cont.)
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
||Daily Value (%)
canned in oil, with bones, 3 oz.
cheese, 1½ oz., shredded
nonfat, 8 fl oz.
plain, low fat, 8 oz.
reduced fat (2% milk fat), no solids, 8 fl oz.
whole (3.25% milk fat), 8 fl oz.
buttermilk, 8 fl oz.
lactose reduced, 8 fl oz.
(content varies slightly according to fat content; average = 300 mg)
|285 to 302
||29 to 30
cheese, 1% milk fat, 2 cups unpacked
part skim, 1½ oz.
firm, with calcium, ½ cup*
juice, calcium fortified, 6 fl oz.
||200 to 260
||20 to 26
pink, canned, solids with bone, 3 oz.
chocolate, instant, made with 2% milk, ½ cup
soft, with calcium, ½ cup*
drink, orange flavor, powder prepared with water, 8 fl oz.
yogurt, vanilla, soft serve, ½ cup
eat cereal, calcium fortified, 1 cup
||100 to 1000
||10 to 100
greens, boiled, ½ cup
cooked, 1 cup
vanilla, ½ cup
beverage, calcium fortified, 8 fl oz.
||80 to 500
||8 to 50
cabbage, raw, 1 cup
corn, ready to bake/fry, 1 medium
flour, ready to bake/fry, one 6" diameter
cream, reduced fat, cultured, 2 tbsp
white, 1 oz.
raw, ½ cup
whole wheat, 1 slice
cream, regular, 1 tbsp
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
Viewers share their comments
Juvenile Bone Health - Experience
Question: Please describe your experience with juvenile bone health.
Juvenile Bone Health - Getting Girls to Drink Milk
Question: Have you had success getting your daughter to drink milk? Please share tips.
Juvenile Bone Health - Lactose Intolerance
Question: Did you suspect your child was lactose intolerant? Please share your story.
Juvenile Bone Health - Supplements
Question: Do your children take calcium supplements? If so, in what form?
Juvenile Bone Health - Exercise
Question: What types of exercise do your kids engage in to strengthen their bones?
Juvenile Bone Health - Fractures
Question: Is your child prone to fractures? Please share your concerns.