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KidTOPICS
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Calcium
Like many things growing girls do -- playing sports, finishing chores or finding time
for homework -- healthful eating is a balancing act. It takes skillful maneuvering to get
it right. Just as these girls plot their game strategy and budget their time, they need to
choose among foods that make up a healthful diet and develop exercise habits that benefit
them most -- not only for today, but for the future, too.
Adequate calcium intake at this time in life is critical to achieving full height with
strong bones and teeth. The diets of growing girls often lack nutrient-rich foods such as
fruits, dark-green or deep-yellow vegetables and milk or milk products. What growing girls
eat affects their health now -- and in the future. For that reason, you not only need to
show them the links between diet and health, but also to help them develop skills for
making informed food decisions.
Physical activity is another essential component of a lifestyle that supports the
growth of healthy bones and teeth. It appears that physical activity helps to build
greater bone mass in childhood and early adolescence and helps to maintain peak bone mass
in adulthood. Activities ranging from walking the dog to jumping rope can stimulate bone
growth. The goal is to get girls moving with activities they enjoy and can pursue
regularly.
Where is Calcium Found in the Body?
Bones and teeth make up ninety-nine percent of the body's calcium content.
When is the Skeleton Formed?
Most of the body's bone mass starts to form before children enter puberty. During
adolescence about 75-85% of the skeleton is formed. Therefore, young girls need to eat the
right amount of the building blocks for bone; nutrients like calcium, protein, phosphorus
and vitamin D.
How Much Calcium and Exercise Do Growing Girls Needed?
To develop strong bones that support full growth, girls need to eat 120% of the
Daily Value for calcium every day (1,200 mg) and they need regular physical activity.
What Robs The Body of
Calcium?
Some foods and behaviors can rob the body of calcium or increase its calcium
need. Girls who smoke, drink alcohol, skip meals, drink too many cola-type beverage, eat
too much salt or have certain eating disorders like anorexia and bulimia -- risk weakening
their bones for life.
What Happens to Bone as Women Age?
It is important to strengthen your bones while you are young. Some women begin to
lose bone even as early as age 35. Over time, this bone loss can lead to a condition
called osteoporosis. Osteoporosis causes bones to become brittle and break with very
little stress. Developing strong bones when you are young can help to reduce the risk of
broken bones when you are old.
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