Calcium is the major mineral that strengthens bones. Bone calcium begins to decrease in young adulthood and progressive loss of bone calcium occurs as we age, particularly in women. Teens, especially girls, whose diets don't provide the nutrients to build bones to maximum potential are at greater risk for developing weakened bones and having disabling injuries later in life. Children over the age of 10 should get 1,300 milligrams of calcium each day. In order to meet that requirement, provide low-fat and nonfat versions of dairy favorites, such as cheeses, yogurt, and milk.
Teens tend to drink less milk than younger children do.
Encourage your teen to eat dairy foods, explaining that these foods provide the highest-quality calcium in a form the body can absorb quickly. Encourage your teen to drink low-fat or nonfat milk instead of drinking sodas and sugary fruit drinks that contain very little or no nutrition. Girls often begin to diet at this age and forgo dairy foods they think will make them fat. Again, purchase low-fat and nonfat products, and talk to your teen about osteoporosis and the importance of dairy products in a healthy diet. People with this problem , called lactose intolerance , may have cramps or diarrhea after drinking milk or eating dairy products.