According to an article by Patti Neighmond (“Recipe For Strong Teen Bones: Exercise, Calcium And Vitamin D”), there’s a relatively small window of time during which our bones do most of their growing. In fact, she claims that between the ages of 9 – 15, 90% of our bone mass develops. And yet, she points out, only 15% of teenagers drink milk, with girls accounting for only 9%. The reasons for this lack of milk drinking seem to be simply that drinking milk is not considered ‘cool’ and the fear of weight gain. The ‘uncool’ness of drinking milk has been addressed by the “Got Milk?” ads for many years.
However, kids still aren’t getting enough calcium and vitamin D. So is there anything we can do to make sure our kids are building strong and healthy bones?
Supplements can help, but eating calcium rich foods is certainly a better option. Yogurt and cheese are good sources of calcium, as are some vegetables. Drinking a large glass of delicious orange juice with calcium and Vitamin D helps too! In addition, here are two recipes that might help sneak some calcium into our kid’s daily diets thanks to www.eatingwell.com. Since we all know how important breakfast is, here are a couple of breakfast recipes found on their website:
- 3/4 cup low-fat cottage cheese or low-fat plain yogurt
- 1 cup pineapple chunks, papaya chunks or cling peaches
- 2 teaspoons toasted wheat germ
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Parfait nutrition per serving (with yogurt, papaya): 196 calories; 4 g fat (2 g sat, 1 g mono); 11 mg cholesterol; 31 g carbohydrate; 12 g protein; 3 g fiber; 140 mg sodium; 738 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (30% dv), Calcium (37% dv), Folate (23% dv), Potassium (21% dv), Magnesisum (19% dv), Zinc (17% dv).
CITRUS BERRY SMOOTHIE
- 1 1/4 cups fresh berries
- 3/4 cup low-fat plain yogurt
- 1/2 cup orange juice
- 2 tablespoons nonfat dry milk
- 1 tablespoon toasted wheat germ
- 1 tablespoon honey
- 1/2 teaspoon vanilla extract
Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.
Citrus Berry Smoothie nutrition per serving: 432 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 77 g carbohydrates; 20 g protein; 7 g fiber; 250 mg sodium; 617 mg potassium. Nutrition Bonus: Vitamin C (175% daily value), Calcium (63% dv), Potassium (18% dv), Magnesium (16% dv). Carbohydrate Servings: 4 1/2 Exchanges: 3 fruit, 2 low-fat milk
Don’t these all sound like delicious ways to sneak some calcium into our kid’s diets? There is one thing to remember though, that without the RDA of vitamin D along with it, our bodies won’t absorb the calcium. One of the ways we can get vitamin D is to spend some time outside in the sun. So make the kids shut off the computers and video games and go outside to play before dinner.
Written by: Tricia Doane, FizzNiche Staff WriterSharing is Caring!