As parents, we tend to focus on nutrition during those early years – making sure our little ones get all the vitamins and minerals they need to grow big and strong. But once they hit their teenage years, we shift our attention to things like navigating puberty, school pressures, friendships, and all the emotional rollercoasters that come with adolescence. However, it’s important to remember that the teenage years are still a critical time for physical development, particularly when it comes to bone health. Did you know that up to half of your teen’s adult bone mass is built during these years? That makes adolescence the perfect time to lay the groundwork for strong bones that will support them for life.
“You have until the age of 25-30 years to put as much bone in your bone bank as possible. This is called peak bone mass. After the age of 35-40, everyone starts losing bone at a steady rate. This occurs slowly and is a natural process,” explains Tereza Hough, CEO of the National Osteoporosis Foundation of South Africa. “So, the more bone there is, the better! The most important time to stash as much bone as possible is during the teenage years when you have a growth spurt. It’s a life stage when you need extra calcium and exercise to ensure maximum benefit to your bones.”
Why milk and dairy are a teenage powerhouse
Milk and dairy foods aren’t just great for growing bones – they’re fantastic for building a strong body and a sharp mind too! Maretha Vermaak, a Registered Dietitian at Rediscover Dairy, recommends that teenagers get three to four servings of dairy a day to help support their development.
“Because these foods are rich in good-quality protein, milk and dairy help muscles grow well, and the significant amount of calcium in milk helps to form strong bones. Adding milk and dairy to a teenager’s diet can also help with weight control,” she says. “Milk and other dairy foods are packed with good-quality protein and slow-releasing carbohydrates, so they keep energy levels up and help with feeling fuller for longer. This way, teenagers can stave off the munchies and avoid too many high-energy, nutrient-poor snacks. The protein and vitamin B12 in milk can also help to keep nerve and brain cells healthy – essential for a fast-thinking, sharp mind.”
How much calcium do teens need?
Teenagers need 1 300mg of calcium per day to support all the amazing growth and development happening at this stage. Sadly, many teens – especially girls – aren’t hitting those calcium targets. Studies show that their intake often falls far below the recommended levels, with South African teens getting as little as 303-642 mg per day. Not getting enough dairy, especially during growth spurts or if they’re not physically active, can compromise bone formation. The good news? The earlier they build strong bones, the better they’ll protect themselves from fractures and osteoporosis later in life!
Dairy and muscle development, weight management, and body composition
Dairy is also a key player in muscle development. Maretha explains that the high-quality protein in milk (both casein and whey) provides essential amino acids – the building blocks of protein – that contribute to lean body mass and help regulate fat. This is particularly important for teens who are growing rapidly, becoming more physically active, and seeing changes in their body shape. Plus, milk’s combination of protein and slow-releasing carbs is linked to helping maintain a healthy body weight – ideal for keeping energy levels stable and avoiding unhealthy weight gain.
Dairy supports cognitive development
When it comes to keeping your teen’s brain sharp, milk is an unsung hero. The high-quality protein and vitamin B12 found in dairy support cell replication and nerve function – both vital for cognitive development. The nutritional profile of milk is perfect for active teens who need to fuel both their bodies and their minds for all the learning, socialising, and problem-solving they do!
Easy ways to get dairy into your teen’s day
Maretha suggests that to meet roughly 70% of their daily calcium needs, teens should aim for three servings of dairy a day. This can be as simple as:
- 250 ml of milk (whether full-cream, low-fat or fat-free)
- 200 ml of amasi
- 200 ml of yoghurt
- 40 g of cheese
Here are some tips to help your teen hit their dairy goals:
- Start the day right: Encourage them to have a nutritious breakfast. Pair wholegrain options like oats or wholewheat bread with a serving of milk, yoghurt, or cheese. If mornings are rushed, blend up a smoothie with milk, yoghurt, and fresh fruit.
- Keep healthy snacks handy: Stock up on convenient, nutritious options like cheese, yoghurt, fresh fruit, veggies, and lean meats for quick bites.
- Pack a healthy lunchbox: Include dairy-rich snacks like sandwiches with cheese, wraps with cottage cheese, or yoghurt with fruit. You can also add some nuts or lean meats for extra energy!
- Cook together: Get your teens involved in the kitchen. Try fun new recipes like cheesy casseroles, creamy curries, or smoothies that incorporate dairy.
- Finish the day with a glass of milk: A glass of milk can make a satisfying evening snack. Spice it up with a little vanilla or cinnamon for a treat they’ll love.
Admittedly, adolescence brings a new level of independence, especially when it comes to food choices. Teens often skip meals or reach for quick, less nutritious options due to their busy schedules.
“While it may be challenging to have a direct, daily influence on your teen’s food choices, parents can be highly effective when it comes to stocking the fridge and pantry with healthy options, including plenty of their favourite dairy foods,” Maretha says. “If your teen is often on the go, try buying smaller-sized, portable dairy products that can be easily packed into lunchboxes or grabbed on the way out the door. For family meals, get creative with recipes that feature dairy, like adding cheesy toppings to baked dishes or mixing yoghurt into sauces for extra flavour and nutrition. Dairy is popular across all age groups, so getting your teen to have three to four servings a day could be as easy as making sure there’s always a variety of dairy options available.”
By making small changes and keeping dairy front and centre in your teen’s diet, you’ll help them build a strong foundation for both their physical and mental health.
Happy parenting – and don’t forget to drink your milk!
