Teenagers build one quarter of their adult bone mass between 12 to 15 years old. To do this they need calcium rich foods, plenty of exercise and adequate vitamin D. In fact, they need 3 ½ serves of dairy each day.

A serve is a cup – 250ml of milk, or 40g / 2 slices of cheese or a cup – 200g of yoghurt.

Some myths associated with dairy foods:

“I am Lactose intolerant, so I should avoid dairy”

Guidelines suggest that up to 250ml of milk can be well tolerated if taken with other foods or drunk throughout the day.

The lactose in cheese is minimal and lactose in yogurt is partially broken down so should be well tolerated. There are lactose free milks and yogurts available too.

“Only low fat milk is healthy”

All milk is considered to be a nutritious food. Low fat milk is not recommended for children under two years of age because of the low energy content. Regular fat milk may be more suitable for people over 70 because of the higher energy content.

“Milk makes more mucus”

Milk does not cause more mucus production. Infection, allergy, dry air, dehydration and certain medical conditions cause excessive mucus.

“Milk causes asthma”

Milk is rarely a trigger for asthma. Milk has no effect on lung capacity.

“I should avoid dairy if trying to lose weight”

Including three to four serves of milk, cheese and yogurt in a reduced-kilojoule diet can actually help accelerate weight and fat loss.

“Flavoured milks are unhealthy”

Flavoured milks contain the same 10 essential nutrients as plain milk and studies have not shown any adverse effects on weight. They have less sugar than most fruit juices, energy drinks and soft drinks.

If you would like more info on how to maintain healthy bones, click on this link.

Sister Margaret Bates
School Nurse