Even if you have stopped growing, you can help keep your bones strong by exercising and getting the recommended number of foods containing calcium.
Adults need 3 cups of milk every day. Kids 2-8 need 2 cups of milk every day. An 8-ounce container of yogurt, 1 ½ ounces hard cheese, 2 ounces processed (American) cheese, and 2 cups cottage cheese all count as one cup of milk. These non-dairy foods supply as much calcium as a cup of milk: 1 cup tofu, 3 ounces sardines, 1 ½ cups cooked turnip greens, or 3 cups cooked kale or mustard greens.
Learn more about how to buy and store foods from this food group.