Howard County
Family and Consumer Sciences
Calcium Fact Sheet
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Helping Your Family Build Stronger Bones and Better Bodies
At least six out of ten preteens and at least seven out of ten
teens fall short in calcium consumption.
Your kids’ childhood and adolescent years are a “window of opportunity” to
build strong bones to last a lifetime and protect against the risk of
osteoporosis, “the brittle bone disease,” later in life.
Help your family to get 3-A-Day Dairy by eating three servings of milk,
cheese or yogurt a day. These foods provide calcium and eight other nutrients
essential to help keep bones strong and bodies fit.
Help your kids develop positive eating behaviors when they’re young to build
healthy habits that last a lifetime with these five tips:
1. Offer a Variety of Dairy Foods
Milk, cheese and yogurt provide a powerful nutrient package and are
available in a variety of types, flavors, and convenient on-the-go packaging
to meet the taste and nutritional needs of your family.
- Low-fat and fat-free varieties of milk, yogurt and cheese provide the
same amount of calcium as full-fat versions.
- Dairy products provide calcium plus these other nutrients essential for
good health: phosphorus, potassium, protein, vitamins D, A, and B12,
riboflavin and niacin.
The best way to get enough calcium is by eating and drinking foods that
naturally contain calcium. Good sources of calcium, besides dairy foods,
include tofu, legumes, some green leafy vegetables and calcium-fortified
orange juice.
2. Involve Children in 3-A-Day of Dairy
- Invite your children to help prepare meals. Studies show that when kids
participate in meal preparation they are more likely to try new foods.
- Teach kids the importance of calcium-rich foods in their diet by asking
them to choose their favorite cheese at the grocery store, favorite flavor
of yogurt, or their favorite flavor of milk at mealtime.
- Use a 3-A-Day of Dairy tracker to help your children tally your family’s
dairy intake each day.
3. Provide Snacks for Added Nutrition
Children benefit from the added nutrition of daily snacks.
- Encourage your kids to snack on “cool” dairy products including single
serve bottles of flavored milk, cheese cubes and drinkable yogurts. Other
good choices include fresh vegetables like broccoli and bell peppers with a
yogurt dip.
4. Model Healthy Eating
As a parent, you can positively influence your children’s diet.
- Studies show that mothers who drink milk more frequently tend to have
children who drink milk more often and consume fewer soft drinks.
- Enjoy a healthy snack with your children
5. Protect Family Mealtime
Although this may be a challenge for your busy family, turn off the
television and connect with your children as you enjoy a healthful meal
together.
- A recent study among teenagers found the more families ate together, the
more they ate nutritious foods including fruits and vegetables, grains, and
calcium-rich foods such as milk, cheese and yogurt, and the less they drank
soft drinks.
- Try to include at least three of the five Food Groups (Milk, Meat,
Fruit, Vegetables and Grains) at each meal.
- Including milk, cheese or yogurt with each meal will ensure your family
gets their 3-A-Day of Dairy and plenty of calcium.
For more information, contact the Howard County Extension office at
870-845-7517.
Dinosaur Dip
1 cup low-fat vanilla yogurt
1 cup fat-free sour cream
1 envelope ranch-style dressing mix
Cut-up vegetables for dipping
Mix ingredients together and refrigerate. Serve with carrot sticks, broccoli,
bell pepper strips, etc.
Cheese Quesadilla
1 ounce cheddar cheese
2 flour tortillas
Grate cheese. Heat a skillet on medium-high. Place one tortilla on the hot
skillet. Sprinkle tortilla with grated cheese. Top with second tortilla. Cook
about 30 seconds, then flip.
Cook about 30 seconds on the second side. The quesadilla is done when both
sides are golden brown and the cheese is melted.
Add Your Own Ides, Too!
- Try different kinds of cheeses.
- Spread 2 tablespoons refried beans on tortilla before placing in
skillet.
- Add chopped vegetables, tomatoes, lettuce, green peppers, etc.
Developed by
Jean A. Ince
County Extension Agent - Staff Chair
This Fact Sheet was adapted from materials from the National Dairy Council
and the American Dairy Association.
 This
material was funded by USDA's Food Stamp Program. The Food Stamp Program
provides nutrition assistance to people with low income. It can help you buy
nutritious foods for a better diet. To find out more contact the Howard County
Extension office at 870-845-7517.
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