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Teens: Now is the time to drink milk!
STILLWATER, Okla. – Milk does every body good…but it is extremely important during pre-teen and teenage years. During this time, bones are growing rapidly, making calcium one of the most important nutrients in the body.
Calcium is vital for proper bone and tooth development, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition specialist.
“Research shows us that calcium intake decreases in young women between the ages of 10 and 17,” Hermann said. “This puts pre-teen and teenage girls at increased risk of not getting enough calcium and not reaching peak bone mass. Roughly 45 percent of bone mass is gained between ages 10 and 17.”
It is important that teenage girls consume at least 1,300 milligrams of calcium per day in order to meet their daily calcium requirements. This is essential in order to attain peak bone mass, which occurs before age 30. This will help to prevent osteoporosis later in life.
More information about osteoporosis can be found on the National Osteoporosis Foundation Web site at http://www.nof.org.
“Teenage girls can look to the USDA’s MyPyrmid to help plan a healthy diet that includes calcium-rich foods. The MyPyrmid is an excellent outline that aids in helping all people make wise food choices,” Hermann said.
The MyPyrmid recommends 3 cups of milk each day for a 2,000 calorie diet. The MyPyrmid milk group contains all fluid milk products and many foods made from milk.
Hermann said good sources of calcium are found in dairy products such as milk, cheese, cottage cheese and yogurt. Calcium also is found in non-dairy foods such as broccoli, collard greens, kale, spinach, nuts, grains and calcium-fortified orange juice.
OSU Cooperative Extension Fact Sheet T-3150 “Dietary Calcium” found at http://osufacts.okstate.edu can provide additional information on this topic.
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Katie L. Reim
Communications Specialist
OSU Agricultural
Communication Services
140 Agriculture North
Stillwater, Ok 74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu
Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
