Question: I read your reply to the high school girl last Monday and I agreed with everything that you said, but you failed to mention dairy and the importance of calcium in her diet. She is a teenage female and she needs calcium to aid her growing bones or she could be setting herself up for future problems, including osteoporosis.

        Answer: I appreciate your input and I agree with you that teenage girls (actually from ages 10-20) need calcium. Keep in mind that when I listed healthy foods that kids should eat, it was just a snapshot of the many foods of various types that can be consumed.

        Because of preference, upbringing, allergies, etc., there are countless teenage girls who don't drink milk or eat dairy and never will. It is important for them to understand that there are other ways of getting calcium. Some opt for soy milk and other soy products fortified with calcium or over-the-counter or prescribed calcium supplements. Perhaps some will eat calcium-rich yogurt and/or cheese.

        There are also numerous rice-based products in the form of shakes and frozen low-sugar treats that are rich in calcium.

        Other ways to get calcium are by eating large amounts of calcium-rich leafy green vegetables, such as kale and mustard greens, and pinto and kidney beans. Also: oats; seafood, such as salmon, shrimp and oysters; fruits, such as figs and oranges; and nuts/seeds, including almonds and sunflower seeds.

        The food kingdom offers many options for our required nutrients, and it is up to us to use many of them rather than just relying on one source. Variation is the key.

        E-mail certified personal trainer Dave Patania at davpatania@aol.com.

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