Captain Calcium

By Manny Haider

Hi Kids, I’m Captain Calcium and I’m here to talk to you about your bones. Do you know why bones are important for our bodies? They help hold us up and give our muscles something to hold onto. The skeleton has to be very strong to support our bodies and daily activities. Do you know what makes bones strong and hard? That’s right, Calcium!

Good nutrition is important for good health and can help protect against many diseases later in life. However, one important nutrient many kids and teens don’t get enough of is calcium, found mainly in milk and dairy products, dark green, leafy vegetables and foods with added calcium. Calcium is a nutrient that helps make bones and teeth strong and healthy.

Did you also know that our bodies are growing everyday, even when we sleep? Our bodies continually remove and replace small amounts of calcium from our bones. If your body removes more calcium than it replaces, your bones will become weaker and have a greater chance of breaking. By getting the recommended amount of calcium, you can help your bones stay strong.

Nutritional guidelines recommend that children age 4-8 should get 800 mg of calcium each day and 9-18, 1300 mg daily, that’s only 3 servings from the Milk Group. One 8-ounce glass of milk can go a long way to getting the needed calcium. Here are some tips for getting enough calcium to build strong bones and ensure future health.

TASTY TIPS Try flavored low-fat milk, such as chocolate, vanilla, or strawberry. Flavored milk has just as much calcium as plain. Serve foods that go with milk, such as fruit bars and fig bars. Drink low-fat milk or yogurt smoothies for breakfast or a snack. You can make these at home or try one of the ready-made versions now available at many grocery stores. Keep portable, calcium-rich foods on hand for snacks on the run, such as low-fat or fat-free string cheese or individual pudding cups with calcium added. Dip fruits and vegetables in low fat yogurt Add melted cheese and broccoli on a baked potato

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