Teenagers & Calcium

Say "cheese" to the camera, and "yes" to the cheese. From fun sticks of string cheese to slices of cheese in a sandwich, cheese adds flavor and calcium to any snack or meal. For a convenient mobile snack, make grab-and-go snack packages for your teens. Cut a few varieties of cheese into 1/2-inch wide cubes and portion them out into 1/2- to 1-cup snack servings, stored in zip-top bags. Toss them in your fridge and your teens can help themselves on the way to school, a friend's house or a sports game. Encourage the consumption of veggies and calcium-rich foods by keeping cut-up veggies and ranch dip made with sour cream in the refrigerator at all times.

Satisfy your teen's sweet tooth and give him both calcium and a mega dose of protein that's perfect for his fast-growing body. "Smoothies made with a whey protein are a great way to promote calcium consumption in teens," says Sarah Reilly, a certified nutrition coach, "and can be quick and delicious." She recommends using a base of organic milk or a milk-free substitute, such as a nut milk, and throwing in a cup or two of frozen fruit. Then add a serving of whey protein powder. "Whey-based products are an excellent and cost-efficient source of calcium," says Reilly. "You'll have yourself a delicious, healthy, high-calcium smoothie that will knock the socks off of any teen and leave them wanting more." Teach your teen to make her own in just a couple of minutes.

If your teen drinks lots of soft drinks, this may actually be contributing to a loss of bone calcium, warns the University of Arizona. Provide your teen with several options for calcium-rich, healthy drinks. This includes the ultimate classic: low- or non-fat milk. If your teen is lactose-intolerant or simply doesn't like milk, other options include fortified milk substitutes, such as almond milk or rice milk, and fortified orange juice.

Almonds are a rich source of calcium, according to nutritionist Rania Batayneh. Almonds can work as a stand-alone snack, or as part of an actual meal when combined with other vegetarian sources of calcium. "Try broccoli, white beans and almond," says Batayneh. "It makes a perfect stir fry that's easy enough that teens can make it themselves."