Our bodies build and rebuild our bones every day. How much we build depends on many things, but the food we eat and the type of exercise we do are especially important.
Calcium is a mineral which helps the body build strong bones and teeth. It is found in milk, cheese, yoghurt, green leafy vegetables such as broccoli, kai lan and pak choi, tofu, soya milk with added calcium, and fish with edible bones such as canned sardines and salmon.
If you don't eat enough calcium when you are growing, your bones won't be strong enough to support you when you get older.
You can get enough calcium from a daily glass of calcium-rich soy milk or low fat milk, half a cup of tofu, a pot of low fat yogurt, a serving of broccoli and a serving of kai lan.
Calcium doesn't work alone to build strong bones - vitamin D and vitamin C help you to absorb calcium from food.
You can get vitamin C from oranges, orange juice, strawberries, watermelon, broccoli and sugar snap peas.