Teenagers and Calcium: For proper bone development, kids age 9 to 18 need about 1,300 mg of calcium each day. The teenage years (especially ages 11 to 15) are when bone mass peaks. Calcium deficiencies in their teen years leave kids at risk for broken bones and, eventually, osteoporosis (brittle bones). Unfortunately, about 90% of American teenage girls and 70% of American teenage boys don’t get enough calcium in their daily diet. And teens often consume items that can actually deplete calcium stores. Excessive amounts of soda, for example, rob bones of calcium.

Mountain High Yoghurt can help your teen get enough calcium every day! Each 8-ounce serving contains 300 to 400 mg of calcium, making it a great source for this vital nutrient. Teach your kids that “calcium is cool” and that they need 4 servings a day of calcium-rich foods.

• They can make their own drinkable or frozen yoghurt, pour yoghurt on cereal, or dip favorite snacks in it.
  
• Calcium-rich snacks like yoghurt, milk, cheese, almonds, dried figs, calcium-enriched energy bars, pudding, and calcium-fortified orange juice are great during sports or after-school activities.
  
• For dinner, include beans, tofu, Chinese cabbage, canned salmon, broccoli, spinach, ice cream, or frozen yoghurt.
  
• Don’t forget the Vitamin D—it increases calcium absorption and your body makes it with sun exposure. Ask your doctor about how much is enough.
  
• Remind kids that daily weight-bearing exercise (e.g., running, jumping, climbing, walking, soccer) also builds bone mass!

Protein: Protein is another essential nutrient for growing bodies. It helps build and repair muscle and other tissues. Again, Mountain High Yoghurt can help ensure your child gets enough of the good stuff. A single 8-oz. serving provides 14-21% of the recommended daily allowance of protein. Protein-rich foods also help satisfy active appetites longer than sugary foods. So keep plenty of yoghurt on hand, especially during growth spurts. Remember meat, fish, eggs, and nuts are other great sources of protein.

Mountain High Yoghurt’s versatility is also pretty heroic. Not even oatmeal can resist its charms! You can entice a picky eater with a smoothie or drinkable yoghurt. And what kid doesn’t like mixing their favorite toppings into a bowl of smooth and creamy Mountain High Yoghurt? Serve yoghurt often and you may just find a superhero zooming around your kitchen.

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