Despite the increased need for calcium during the teenage years, only 12 percent of teenage girls get their recommended daily intake of calcium, according to the Center for Young Women’s Health. Fortunately, cheese is a great source of this vital nutrient and you can prepare it in many ways to appeal to a teen’s palate. Even girls with mild lactose intolerance who cannot drink milk can often tolerate cheese. Concerns over gaining weight may keep some girls away from cheese, but when part of a healthful diet it provides far more benefits than disadvantages,
Teens and Calcium
During the teen years, a girl’s body undergoes rapid bone development. In fact, almost half of a woman’s bone formation occurs when she is a teen. If she doesn’t get enough calcium during this critical period, she could be at risk for osteoporosis later in life. Calcium is necessary not only for bone development, but also for the development of nerves and muscles. A teenage girl needs about 1,300 milligrams of calcium each day, and cheese can be an important source.
Weight Issues
Many teenage girls worry about their weight, and cheese often seems like a fattening indulgence they should skip. Luckily, there are plenty of low-fat cheeses on the market, such as mozzarella made from skim milk. One way to incorporate cheese without ruining your diet is to replace fattier foods with nutrient-dense cheese. For example, sliced pears and cheese make a more filling snack than a bag of chips or a candy bar and give you the benefit of calcium and other nutrients. You can also add cheese to salads, chili, tacos or sandwiches. For a delicious, cheesy dessert, blend ricotta cheese, a little low-fat milk, a spoonful of no-calorie sweetener and a spoonful of cocoa.
Cheese Options
Not all cheese has the same level of calcium, so keep track of which types you eat to determine how much of this nutrient you are getting. Two ounces of American cheese provides 320 milligrams of calcium. One and a half ounces of cheddar cheese provides almost the same amount. Swiss cheese has 530 milligrams of calcium in 2 ounces. Ricotta has 260 milligrams per half-cup serving. Four ounces of cottage cheese has 70 milligrams of calcium.
Alternatives
It can be difficult for a teenage girl to get all of her daily calcium from cheese. It’s a good idea to include other calcium-rich products in the diet as well. Low-fat milk and yogurt are easy alternatives, but for variety, you can add canned salmon, kale, spinach, soybeans, almonds, hummus and calcium-fortified orange juice.
Member Comments