American teenage girls are not getting enough calcium according to a new study. Calcium is crucial for building healthy bones and preventing osteoporosis in later years. Both females and males ages 9 to 18 need to consume 1,300 milligrams of calcium per day for good bone health. Make sure your teen is getting enough calcium in her or his diet. A few examples of foods rich in calcium and their calcium amount include: 1 cup of milk—300 mg, grilled cheese sandwich—350 mg, 1 cup of fat-free plain yogurt—450 mg, calcium-fortified orange juice—300 mg, 1 slice of cheese pizza—220 mg, ½ cup macaroni and cheese—180 mg, ½ cup of fat-free frozen yogurt—105 mg, and 1 cup of broccoli—80 mg.

Sources: Journal of American College of Nutrition, April 2006; National Osteoporosis Foundation; National Women’s Health Information Center.