Calcium & Teens
During the growth spurt which accompanies puberty, there is a rapid increase
in height with girls growing approximately 16cm and boys 20cm in 2-3years. Once
full adult size is reached, the period of active bone growth is finished but calcium
deposition continues for the next two years as the bones mature and consolidate.
A healthy diet, including dairy products to supply calcium, is vital during these
years of growth and maturation so that maximum peak bone mass is achieved. This will
ensure strong bones and provide a large store of calcium for the rest of the adult
years. Studies have consistently shown that individuals, both male and female, who
have high calcium intakes at this time have higher bone density later on in life
compared with those with low calcium diets. The following table provides a guide
to the recommended daily intake of calcium for teenagers up to 18 years.
| Teenage - Boys |
14-18 Years |
1,300 (mg) |
| Teenage - Girls |
14-18 Years |
1,300 (mg) |
* Source: NHMRC. Nutrient Reference Values for Australia and New Zealand, 2006. Click here to view more details.
Hints and tips for healthy eating
Unfortunately, although calcium needs are high at this time, it is also a time
when many girls reduce the amount of dairy food they eat. Teenage eating habits,
skipping meals - especially breakfast, snacking, fast food and take way meals,
weight reduction and fad diets can lead to poor quality diets and missing out on
some important nutrients. There are plenty of ways to eat 'smarter' (and cheaper)
without interfering with this lifestyle. Some of these are:
- if you get up late, a bowl of cereal with milk can be eaten in just
a couple of minutes. This is a terrific snack anytime, after school or
with the evening meal;
- or you could have a long glass of milk and grab some fruit or some
wholemeal bread to eat on your way. Using one of the calcium enriched
milks can help boost calcium intake at a time when teenage bodies need
it the most;
- snack foods such as fresh fruit, a tub of yoghurt, some reduced fat
cheese and dry biscuits taste great and don't have the high fat, salt and
sugar content of commercial snacks. They are much better choices too if you
are watching your weight.
- one of the best low fat snacks is yoghurt. Regular yoghurt, like regular
milk, is low in fat (less than 4%). If you are being really careful about the
kilojoules, low fat yoghurts have less than 1% fat.
