‘Milk is a staple food in the diets of Irish children.’ (www.nationaldairycouncil.ie) The table below shows the nutritional content of whole milk and super milk fat-free per 100 ml - Leaving Cert Home Economics - Question 1 - 2022

1. Smoothies: Incorporating dairy products like yogurt or milk into smoothies with fruits can provide essential nutrients while creating a delicious snack.

2. Baking Ingredients: Using dairy products in baking, such as adding milk to pancakes or cheese in quiches, can enhance flavors while maintaining nutritional value.

3. Snacks: Dairy-based snacks, such as cheese sticks or yogurt parfaits with fruits and granola, offer a convenient and tasty way to include dairy in a teenager's diet.

Calcium is a crucial mineral that serves several essential functions in the body:

1. Bone Health: Calcium is vital for the development and maintenance of strong bones and teeth, making it especially important during the childhood and teenage years when growth is rapid.

2. Muscle Function: Calcium plays a significant role in muscle contraction. Without adequate calcium, muscles cannot contract effectively, leading to weakness or cramps.

3. Nerve Transmission: Calcium is involved in transmitting signals between nerve cells, which is critical for proper nervous system function.

4. Blood Clotting: Calcium is necessary for blood coagulation, helping to prevent excessive bleeding when injuries occur.

Calcium can be found in various dietary sources:

1. Dairy Products: Milk, cheese, and yogurt are some of the richest sources of calcium and are easy to incorporate into daily meals.

2. Leafy Greens: Vegetables like kale, spinach, and broccoli contain calcium, although the bioavailability varies.

3. Fortified Foods: Many products, such as plant-based milk alternatives and breakfast cereals, are fortified with calcium to provide additional sources for those who may not consume enough through diet alone.

Deficiency in calcium can lead to several adverse effects:

1. Osteoporosis: Insufficient calcium intake during the teenage years can increase the risk of developing osteoporosis later in life, characterized by weak and brittle bones.

2. Muscle Spasms: Low calcium levels can lead to muscle spasms or cramps, impacting physical performance and comfort.

3. Dental Issues: Calcium deficiency can also affect dental health, leading to weaker teeth and an increased risk of dental caries.

4. Nerve Functionality: Inadequate calcium may disrupt nerve function, resulting in issues with communication between nerve cells.

1. Buying: When purchasing dairy products, consider choosing items with longer expiration dates to avoid spoilage. It's also beneficial to buy in smaller quantities to use them before they expire.

2. Packaging: Select products that are well-packaged to ensure freshness. Look for labels that indicate preservatives or those that are vacuum-sealed to prolong shelf life.

3. Storage Temperature: Store dairy products at the correct temperature (typically below 4°C) to slow down spoilage processes and keep products fresh for longer.

4. Refrigeration Practices: Regularly check the contents of your refrigerator and keep dairy products in an organized manner to prevent forgetting about them. Position items towards the front for easy access and visibility.