Building Strong Bones For My Bright Future Bookmark

The teenage years are prime bone-building time. Having foods with calcium each day helps build strong, healthy bones.

Bright Ideas:

	Have at least 3 cups of fat-free or low-fat milk or milk products each day (lactose-free is fine).
	Try low-fat or fat-free yogurt, pudding, or smoothies made with low-fat or fat-free milk.
	Drink calcium-fortified orange juice.

¾ cup low-fat or fat-free milk (can use calcium fortified soy or rice "milk" instead)
¼ cup orange juice (calcium-fortified is even better)
½ cup berries or cut up fresh, frozen, or canned fruit (drained if canned, rinsed if in syrup)
2 ice cubes (If you use frozen fruit, you don't need to add ice cubes.)

Put all ingredients into a blender. Blend until foamy. Serve immediately. You will love the creamy, sweet taste of this drink.

For more information, visit www.hrsa.gov/womenshealth