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Building Unbeatable Bones with Dairy Foods

Dairy foods, including milk, cheese and yogurt, are one of the five main food groups in the Australian diet. Milk is one of the most complete of all foods, containing many of the nutrients needed for a healthy body.

Dairy foods provide a package of bone-building nutrients - they contain calcium, protein, phosphorus, potassium, magnesium and zinc, all of which have been shown to be great for building unbeatable bones.

Milk, cheese and yogurt contain a unique combination of bone-building nutrients and it is important that you consume these delicious foods in order to help you grow and build a strong skeleton.

Dairy - The Richest Source of Calcium

If you haven't seen someone for a long time they will often comment on how much you have grown. That's because, as you already know, childhood and adolescence (your teenage years) are times of surprisingly fast growth. Your body is getting taller, your arms longer and your legs stronger. Ask a parent or caregiver how much they think you have grown in the last six months - you may be surprised by their answer. Why not start filling in a height chart so that you can keep track of how fast you are growing?

Dairy is important for helping you to grow. Dairy foods, such as milk, cheese and yogurt, are the richest and best sources of calcium in the Australian diet. Dairy foods contain a lot of calcium per serve and this calcium is well absorbed by the body. People who have three serves of dairy food every day as part of a balanced diet are more likely to achieve the recommended dietary intake (RDI) for calcium.

Foods such as canned fish eaten with the bones, green leafy vegetables, nuts (such as almonds), cereals and legumes also contribute calcium to the diet but in much smaller amounts than dairy foods. Few foods provide as much absorbable calcium per serve as dairy foods. Did you know you would have to eat 32 Brussel sprouts for your body to get the same calcium goodness as from one glass of milk? Or, if you don't like Brussel sprouts what about 21 cups of raw spinach? That also gives your body the same amount of calcium as one glass of milk!

Children and adults need different amounts of calcium. The chart below shows the recommended dietary intake of calcium for males and females of various ages, as well as approximately how many serves of dairy foods are needed to meet this target. The RDIs were developed by the National Health and Medical Research Council of Australia.

	Age (years)	RDI of calcium in milligrams	Number of dairy (milk, cheese, yogurt) serves to meet RDI in a full diet
Children	1 - 3	500	2
	4 - 8	700	3
Boys	9 - 11	1000	3
	12 - 13	1300	4*
	14 - 18	1300	4*
Girls	9 - 11	1000	3
	12 -13	1300	4*
	14 - 18	1300	4*
Men	19 - 70	1000	3
	Over 70	1300	4*
Women	19 - 50	1000	3
	Over 50	1300	4*
Pregnant  women	Over 18	1000	3

* or three serves if at least one is a dairy food with extra calcium added, such as calcium-fortified milk.

Calcium - Are You Getting Enough?

Find your age on the table above and see how much calcium you should be consuming every day. Are you getting enough from your current diet? What changes do you need to make?

Calcium plays a vitally important role in the growth and development of unbeatable bones. If you do not already eat and drink enough dairy foods it is important that you try to do so straight away, to help establish the healthy eating patterns you will need for the rest of your life. Check out the rest of this website and talk to your parents or carers about how you can make sure you get enough calcium and dairy foods every day.

Dairy - A Total Bone Health Package

There are so many great things in dairy. Milk, cheese and yogurt all provide calcium, but they also contain so much more.

Protein

Protein is essential for bone health and is needed to build a healthy bone mass. The building happens when you are a baby, toddler, child and teenager. Protein is also needed to prevent the loss of bone mass as we get older. Protein comes from milk, cheese, yogurt, fish, meat and other animal products such as eggs. Protein can also be found in legumes, grains, nuts and vegetables.

Phosphorus

Phosphorus is as important as calcium for building unbeatable bones. Most people get enough phosphorus in their diet. Eighty-five per cent of phosphorus in your body is found in your skeleton. It acts as a partner with calcium in the mineral structure of bones. Dairy foods such as milk, cheese and yogurt have an ideal balance of calcium and phosphorus.

Potassium

You may not immediately think of potassium when it comes to building unbeatable bones, but research suggests that it also has a role to play in bone health. Potassium can decrease acidity in the body. This means that less calcium is lost in the urine and more stays in the body to help make bones stronger. Potassium can be found in milk, cheese and yogurt, as well as vegetables, nuts, fruit, meat and cereal products.

Magnesium

Magnesium helps to control calcium levels in the bone. It also provides structure for your bones. Two-thirds of magnesium in the body is found in the skeleton. Magnesium is found in a wide variety of foods including dairy, cereal products and vegetables.

Zinc

Zinc is also important for forming strong bones. It helps with the natural breaking down of old bone and replacing it with new bone. Children, adolescents and adults in Australia get most of their zinc from dairy foods and meat.