Calcium is an especially important nutrient for growing girls. Calcium is what makes your bones and teeth strong, and bones and teeth make up 99 percent of the body's calcium content.

Experts advise adolescents, especially girls, to consume 1,300 mg of calcium every day to develop strong bones that support full growth. The food label helps you know how much one serving of food contributes to the total amount of calcium you need in a day-1,300 mg of calcium equals 130 percent of the daily value. A glass of milk furnishes 30 percent of the daily value for calcium, and a cup of yogurt is another 30 percent. Together they contribute 60 percent of the 130 percent daily goal for calcium. To get enough calcium, choose a variety of low-fat milk products, dark green leafy vegetables, and calcium-fortified juices and grains.

Getting enough calcium now will reduce the risk of broken, brittle bones when you are older. Women can begin losing bone mass at the age of 35. When we lose a lot of bone, this condition is called osteoporosis. Osteoporosis causes bones to become brittle and break with very little stress. Don't let this happen to you. Get enough calcium now to make your bones strong all your life.