For some tweens and teens, getting 1,300 mg of calcium a day isn't easy. Some people have lactose intolerance, which limits how much milk and milk products they can have. Others dislike the taste of milk or avoid it because they think it is fattening.
But, even kids with these concerns can still get the calcium they need each day to build strong bones for life.
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Concerns about lactose intolerance
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My child doesn't like the taste of milk.
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Concerns about weight control
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Concerns about Lactose Intolerance
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Someone with lactose intolerance has trouble digesting lactose, the natural sugar found in dairy foods. Symptoms of lactose intolerance include stomach pain, diarrhea, bloating, and gas.
The best way for someone with lactose intolerance to get the health benefits of milk is to choose lactose-free milk and milk products. There are also a variety of pills and drops, which are available without a prescription, that help people digest lactose.
And, even if your child has problems digesting lactose, he or she can probably still eat or drink:
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8 fluid ounces (1 cup) of low-fat or fat-free milk taken with meals
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Low-fat or fat-free yogurt or cheese
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Low-fat or fat-free milk poured on hot or cold cereal
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People with lactose intolerance can also get some of their needed calcium from dark green, leafy vegetables, such as spinach, broccoli, and bok choy.
Calcium supplements also provide an alternative way of getting calcium.
Foods with calcium added are also an option. Check the ingredient list for added calcium in:
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Tofu (with added calcium sulfate)
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Calcium-fortified orange juice
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Soy beverages with added calcium
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Calcium-fortified breakfast cereals or breads
Lactose intolerance is not common among children. However, if your children have problems with lactose, talk to their health care provider.
