Unfortunately, the typical teen diet does not encourage healthy bones. Many teenage girls avoid dairy products because they associate them with high fat. Among girls and boys, colas containing phosphates (which leach calcium from the bones) are the beverage of choice.

Here are some ways to include more calcium in the teenage diet:

Breakfast
Make instant oatmeal with milk; have a glass of calcium-enriched orange juice; make a breakfast shake with a cup of yogurt or milk, and berries.

Lunch
Have a glass of low-fat milk (chocolate or strawberry flavours are particularly tasty); mix cottage cheese with dried fruit and eat with a handful of almonds.

Dinner
Make macaroni and cheese with milk or chowder-style soups; Try tofu, either mixed into a main course, or as a premade dessert. Finish up with frozen yogurt.

Snacks
Have a midmorning latté (preferably decaf); combine an apple with a slice of cheese or yogurt as an after-school snack; make cocoa or hot chocolate with milk.

Finally, remember that exercise is vital for bone strength and get moving!

* Lloyd, Tom et al. Calcium supplementation and bone mineral density in adolescent girls. JAMA 1993; 270(7): 841-844

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