Although calcium is found in a variety of foods, low-fat and fat-free milk and other dairy products are great sources of calcium because they have so much of it.

Tweens and teens can get most of their daily calcium from 3 cups of low-fat or fat-free milk, but they also need additional servings of calcium to get the 1,300 mg necessary for strong bones.

Other reasons low-fat and fat-free milk and dairy products are great sources of calcium include:

• Low-fat and fat-free milk has lots of calcium with little or no fat.
• The calcium in low-fat and fat-free milk and dairy products is easy for the body to absorb and in a form that gives the body easy access to the calcium.
• Low-fat and fat-free milk has added vitamin D, which is important for helping your body better absorb calcium.
• In addition to calcium, milk and dairy products provide other essential nutrients that are important for optimal bone health and development.

Lactose is the sugar found in milk and dairy foods. When lactose is not digested it may cause an upset stomach, bloating, diarrhea, and gas.

Lactose intolerance is not common in young children. It is much less of a problem if milk or dairy foods are taken with meals. Talk to your pediatrician if you think your child might have trouble digesting milk and dairy foods.

Check out the health information topic Lactose Intolerance or visit the What if milk is a problem for my kids? section of the Milk Matters Web site for more information.

Calcium is critical to building bone mass to support physical activity throughout life and to reduce the risk of bone fractures, especially those due to osteoporosis.

• Milk Matters Campaign Publications and Materials