The table below shows the amount of calcium required by adolescents, and suggested ways milk and dairy foods such as cheese and yogurt can help to meet teenagers’ calcium needs.
The portion suggestions for a male provide about 1,002g of calcium and about 842g of calcium for a female.
250ml semi–skimmed milk
250g pot of low–fat yogurt
45g of cheese
200ml semi–skimmed milk
200g pot of low–fat yogurt
30g of cheese
During adolescence (from eleven years of age onwards) requirements for many nutrients, including calcium, are increased
The teenage years are a particularly important period for the development of lifelong bone health
The reason for the increased calcium needs during this time is that teenagers will experience rapid growth as bones begin to grow in length and strength. It is estimated that almost 90% of a person’s bone strength will have been achieved by the age of 18, highlighting the importance of a balanced diet, including calcium–rich foods in the lead up to adulthood
Unfortunately, many teenagers, particularly girls, are short of calcium. The latest National Diet and Nutrition Survey for Northern Ireland* reported that 19% of 11– to 18–year–old girls are not getting the calcium they need. Some teenage boys (9%) are also missing out
Milk and dairy products such as yogurt and cheese can be an important means of providing teenagers with the nutrients, including calcium and protein, they need to support development and growth
A diet that provides the nutrients required for good bone health during adolescence can be one factor for determining bone health later in life
Milk and dairy foods can also contribute towards meeting other increased nutrient requirements for teenagers. Cheese, for example, provides protein which is also needed for normal bone growth and development, and milk and yogurt can help towards meeting increased needs for vitamins such as vitamin B2 and vitamin B12
The nutrient iodine is also important for teenagers to help support normal growth and cognitive function. But the latest National Diet and Nutrition Survey* found that 29% of 11 to 18-year-old girls in Northern Ireland don't get enough iodine. In NI, milk and dairy foods are the main providers of iodine in teenage diets, contributing 44% of intakes.
*NDNS: Results from Years 5-9 (combined) of the Rolling Programme (2012/13-2016/17): Northern Ireland
Find out more about the functions of milk and dairy nutrients for teenagers:
Functions of dairy nutrientsThe following shows the percentage (%) of a teenager’s nutrient needs* provided by one glass of semi–skimmed milk (200ml):
Vitamin B2
Vitamin B12
Calcium
Phosphorus
Iodine
Protein
45%
100%+
31%
31%
48%
17%
42%
100%+
25%
25%
48%
17%
*Reference Nutrient Intake (RNI) for male and females 11–14 years
Vitamin B2
Vitamin B12
Calcium
Phosphorus
Iodine
Protein
45%
100%+
31%
31%
44%
16%
38%
100%+
25%
25%
44%
13%
*Reference Nutrient Intake (RNI) for male and females 15–18 years
This section of our website is specifically for nutrition and health professionals to help keep you up to date with the latest nutrition research, particularly in relation to milk and dairy products. You’ll find summaries and presentations from our conferences and events, together with scientific overviews of dairy and health topics.