February 27, 2003

Prairie Fare: 3-A-Day of Dairy for Stronger Bones

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

A couple weeks ago, my second grade son had a buddy over to play. I was baking cookies, so I poured each of them a glass of milk and put some warm cookies on a plate. His friend looked at me as though I was suggesting he drink dishwater.

"I don’t drink milk," he announced. Putting on my imaginary dietitian hat, I thought maybe he’s lactose intolerant and can’t drink it. "Why not?" I asked. "I just don’t like it. Anyway, orange juice is just as healthy. My mom said so," he responded.

I was now stepping in forbidden territory: defying another mom’s recommendations. I proceeded carefully with a mini-nutrition lesson on the virtues of calcium and other bone-building nutrients. Yes, his mom was right that many types of juices and other foods have added calcium, the main nutrient in milk. But it takes more than calcium to build strong bones.

My son’s friend wasn’t impressed or swayed. My son just rolled his eyes at me, finished his milk and grabbed another cookie. I poured his buddy a glass of orange juice and put my dietitian hat away for the day.

Osteoporosis is a condition of weakened bones usually caused by inadequate intake of calcium and other nutrients. It has been called a pediatric disease with geriatric consequences.

The effects of inadequate calcium intake can show up much earlier than previously thought. A recent study showed that children who didn’t drink milk had lower overall calcium intake, were shorter, had smaller bones and lower bone density. The children who avoided milk also were more apt to break bones than children who drank milk.

A new national campaign stresses the need to aim for "three-a-day of dairy." An 8-ounce serving of milk, for example, contains about 300 milligrams of calcium, or approximately one-third of the day’s recommendations.

People vary in their calcium needs, but getting at least three servings of dairy foods can help meet most people’s calcium needs. Teenagers have a higher calcium recommendation (1300 milligrams) because of their rapid growth and development. Besides calcium, milk contains other essential nutrients including potassium, phosphorus, protein, vitamins A, D, B12, riboflavin and niacin.

How can you get children to enjoy dairy foods and a variety of other foods? According to a recent study, it’s best to introduce foods before children turn four. Foods introduced after kids turn four are less likely to be accepted. Another study showed that Mom’s preferences can affect children’s preferences. If Mom drinks milk, her children will be more likely to follow suit.

What if kids prefer flavored milk? Flavored milks contain just as much calcium as plain milk. Beside, children like flavored milk, especially chocolate milk, and may be more apt to drink it – and meet their calcium needs.

Even non-milk drinkers might be encouraged to try this tasty beverage. It not only helps you build toward your "three-a-day of dairy," the orange juice also helps you aim for you "five-a-day" of total fruit and vegetable servings.

Orange Cooler

1 6-oz. can frozen orange juice concentrate
1 c. water
1 c. lowfat milk
1 tsp. vanilla
3 Tbsp. sugar
13 ice cubes

Place ingredients in blender. Blend for 10 seconds. Wait briefly and continue blending process twice. Pour into glasses and serve immediately.

Makes 4 servings. Each serving contains 140 calories, 1 gram fat, 31 grams carbohydrate, 10 percent of the recommended daily calcium and a full day’s supply of vitamin C.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu