Juvenile Bone Health Symptoms, Causes, Treatment - How can I persuade my daughter to drink milk instead of diet soda? She thinks milk will make her fat. on MedicineNet

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.

Food	Calcium (mg)	Daily Value (%)
Selected Food Sources of Calcium
Sardines, canned in oil, with bones, 3 oz.	324	32
Cheddar cheese, 1½ oz., shredded	306	31
Milk, nonfat, 8 fl oz.	302	30
Yogurt, plain, low fat, 8 oz.	300	30
Milk, reduced fat (2% milk fat), no solids, 8 fl oz.	297	30
Milk, whole (3.25% milk fat), 8 fl oz.	291	29
Milk, buttermilk, 8 fl oz.	285	29
Milk, lactose reduced, 8 fl oz. (content varies slightly according to fat content; average = 300 mg)	285 to 302	29 to 30
Cottage cheese, 1% milk fat, 2 cups unpacked	276	28
Mozzarella, part skim, 1½ oz.	275	28
Tofu, firm, with calcium, ½ cup*	204	20
Orange juice, calcium fortified, 6 fl oz.	200 to 260	20 to 26
Salmon, pink, canned, solids with bone, 3 oz.	181	18
Pudding, chocolate, instant, made with 2% milk, ½ cup	153	15
Tofu, soft, with calcium, ½ cup*	138	14
Breakfast drink, orange flavor, powder prepared with water, 8 fl oz.	133	13
Frozen yogurt, vanilla, soft serve, ½ cup	103	10
Ready to eat cereal, calcium fortified, 1 cup	100 to 1000	10 to 100
Turnip greens, boiled, ½ cup	99	10
Kale, raw, 1 cup	90	9
Kale, cooked, 1 cup	94	9
Ice cream, vanilla, ½ cup	85	8.5
Soy beverage, calcium fortified, 8 fl oz.	80 to 500	8 to 50
Chinese cabbage, raw, 1 cup	74	7
Tortilla, corn, ready to bake/fry, 1 medium	42	4
Tortilla, flour, ready to bake/fry, one 6" diameter	37	4
Sour cream, reduced fat, cultured, 2 tbsp	32	3
Bread, white, 1 oz.	31	3
Broccoli, raw, ½ cup	21	2
Bread, whole wheat, 1 slice	20	2
Cheese, cream, regular, 1 tbsp	12	1
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 calcium.