Calcium is vital for healthy bones and teeth and proper growth in children. Adequate calcium intake reduces the risk for osteoporosis later in life, and more calcium is absorbed and stored in childhood than at any other time.

The best sources of calcium are dairy products like milk, cheese and yogurt. If you are lactose intolerant or have a milk protein allergy, you can still get enough calcium by eating foods like canned salmon and sardines (with bones), collard greens, and the many calcium-fortified foods available, such as fortified orange juice and soymilk! Read the nutrition facts label on all foods to see if they are rich in calcium (at least 10% DV).

How much do you need? 3-A-Day, that’s 3 servings of milk, cheese or yogurt! Vitamin D has several essential bodily functions. Not only does vitamin D maintain blood calcium and phosphorus levels, it aids in the absorption of calcium to form and maintain strong bones, it works with calcium to increase bone density and decreases fractures. Recent studies show that vitamin D also may protect from osteoporosis, hypertension, cancer and several autoimmune diseases!

A serving of Dairy includes the following:

• 1 cup of fat-free or low-fat milk
• 1 -1/2 ounces of hard cheese (Parmesan, mozzarella, Swiss)
• 1/3 cup of shredded cheese
• 2 ounces American cheese
• 2 cups cottage cheese
• 1/2 cup of ricotta cheese
• 1 cup of frozen yogurt