"Never say no to milk and exercise"

Children depriving their body of calcium and exercise are sure to produce bones with less than optimum density. These children, especially the girls, will be ideal candidate for osteoporosis in their twilight years.

Maximum bone density, otherwise called peak bone density is reached by early 20s. Nearly 40% skeletal mass is formed during teenage years and this continues for a couple of years before it stops. “So the most important part is to get children to have required calcium intake till the bone size increase stops. Reduced milk consumption in children in India is directly attributable to cola addiction. Stressing the body and stimulating the skeleton is exactly what is achieved through exercise.

How exercise help for strong bones? Bones flex when your exercise and the stress built stimulates the bones build-up. Bones are more sensitive to stress in children. Eating for healthy bones means getting plenty of foods rich in calcium and vitamin D.

Why milk matters for children and teens?

Milk is almost a complete food. Well, 87% of milk is actually water and 13% is solids. These solids are made up of protein, fat, carbohydrates and other solids. Milk contains many vitamins A, B (including riboflavin, niacin and thiamine), C, D, E and K, which are all essential for good health. Milk also contains many minerals, calcium and phosphorus are two of the most important ones, but potassium, sodium, sulphur, chlorine, iron and magnesium are others. So milk not only contain certain fats but also supply body building proteins, bone farming minerals and, health providing vitamins.
               
Good nutrition is important for good health and can help protect against many diseases in the later years of life. However, one important nutrient many kids and teens don’t get enough of is calcium found mainly in milk and dairy products and in dark green, leafy vegetables.  Calcium is a nutrient that makes bones and teeth strong and healthy. It is used in building bone mass and also helps to reduce the risk of bone fracture due to osteoporosis, a condition where bones become fragile and can break easily.

How much calcium do kids need?

Nutrition guidelines recommend that children aged 4-8 yrs get 400-500 mg. of calcium per day, or about 2 servings of milk group foods daily. Teens and young adults, aged 9-18, need more calcium because their bones are growing more than at other times of life. They should have 600-700 mg. of calcium per day, or about 3 servings of milk group foods daily. One 250 ml glass of milk has about 300 mg. of calcium. So, just a few glasses can go a long way towards getting the calcium needed each day.

Where is the calcium?

Low fat and fat free milk and diary products, such as cheese and curd are excellent sources of calcium. In addition to having lots of calcium, milk and dairy products provide other essential nutrients, all necessary for good bone health and development. These include phosphorus, magnesium, and added vitamin D in milk.  Other sources of calcium include dark green, leafy vegetables, almonds, sesame, ragi, apricots, soya bean, etc.

Is milk a food or a drink?

Even though milk is liquid, it is very nutritious. It is like a powerhouse of energy with lots of vitamins and minerals. No other natural drink is like it. Because it’s quick to drink makes it the perfect snack on the go, at morning milk, afternoon tea, lunch and dinner curd or after school custard, pudding. In fact anytime you need filling up but don’t have too much. Eat variety of foods.

What kind of milk is best?

Babies less than one year old should drink only breast milk of iron-fortified formula. Children ages one to two should drink whole milk rather than reduced fat varieties because some fats are necessary for their early growth and development. Between ages two and five, parents should gradually transition children to low-fat or fat-free milk. Beginning at age 2, children should get most other calories from grain products, fruits, vegetables, low-fat dairy products, and beans, lean meat and poultry, fish or nuts.

Recommended amount of Calcium

Solving the Calcium Crunch

Getting enough calcium is important for building strong bones and ensuring future health. Here are three things you can do to help get enough calcium and keep bones and teeth strong.

• Think of ways to incorporate milk and other calcium rich foods into meals and snacks
• Keep foods with calcium in the house and put them on the table during meals and snacks.
• Keep drinking milk throughout your life, and be sure to eat and drink other foods with calcium. These foods should be an important part of the diet life long.

Ideas for High Calcium Meals and Snacks

Breakfast

» Drink milk before breakfast
» Have a cup of curd
» Calcium fortified orange juice
» Add milk to cornflakes

Lunch

» Eat curd rice
» Eat cheese sandwich
» Eat roti with cheese and vegetarian curry
» Eat roti with paneer curry

Snack

» Drink flavored milk
» Munch Almond /Cashew nuts (5-6 ps)
» Have a cup of curd
» Eat pudding made with low-fat milk

Dinner

» Eat Green leafy vegetarian curry
» Eat fruit and vegetable salads
» Ground nuts and sesame laddu