Teenagers

For most teenagers, eating a healthy diet is not something they think a lot about. Teenage years are commonly a time when meals are skipped, more food is eaten away from home and less nutritious snacks are eaten (often in large volumes!).

Yet teenage years are actually a time when nutrition is quite important. Bone health is one issue that is seriously worth considering. During teenage years bones are growing rapidly. In the 2 years between 12 and 14 years for girls and 13 and 15 for boys one quarter of adult bone mass is laid down . Bones stop growing and gaining strength after our early twenties. So to ensure that we maximise our bone strength for life it is critical that enough calcium is eaten during these teenage years.

Dairy foods are a great source of calcium. Four serves of dairy food will meet the recommended amount of calcium needed each day to achieve maximum bone density and help prevent osteoporosis in later years. One serve of dairy is equal to:

• 1 cup (250mL) of milk
• 1 tub (200g) of yogurt
• 40g (2 slices) cheese

There are many ways to include dairy in your day. Swap a soft drink for a flavoured milk, smoothie or milkshake. Grab a yogurt for a snack. Have some cheese on a baked potato, burger, sandwich, wrap or pizza.