Today, many people are beginning to consider osteoporosis, a disease in which bones become fragile and more likely to break, a pediatric disease with geriatric consequences. Updated calcium recommendations for children and adolescents suggest that children ages 4 through 8 consume 800 mg of calcium a day, or three 8-ounce servings of milk or dairy products. For adolescents ages 9 through 18, calcium intake levels should be at or close to 1,500 mg, or at least four 8-ounce servings from the milk group. For lactose-intolerant children and adults who can't drink milk, consider low lactose dairy foods such as yogurt and cheese. Other good food sources are dark green, leafy vegetables such as kale or turnip greens, salmon with bones or tofu.
Physical activity is also important in building strong bones.
If bones are deprived of physical activity, they'll lose calcium and weaken. Thirty minutes of moderate physical activity on most, if not all days of the week, is recommended for most children and adolescents. Leading by example is also an important way to increase kids' calcium levels. Since milk and other dairy foods contain large amounts of calcium and other nutrients such as vitamin D, potassium and magnesium, it's essential that kids increase their intake for optimal bone health. Food manufacturers have responded to consumer demand for more high calcium foods by introducing fortified foods.