You For kids and adults alike, calcium is a must-have nutrient. It helps bones, teeth, and muscles grow strong when you're young, and it keeps them strong throughout your life. Research also suggests that calcium plays a role in regulating weight — some studies have found that people who have high calcium intakes tend to have less body fat and are less likely to be overweight or obese.

For these reasons, it's important that you pay attention to your children's calcium intake — and your own. Drink milk and eat other high-calcium dairy products, such as yogurt, cheese, and pudding. You should all aim to have three servings of dairy a day (one serving is one cup, or 8 ounces, of milk, one container of yogurt, or two slices of cheese). Choose nonfat and 1 percent low-fat milk and dairy products, since higher-fat dairy products contain a lot of saturated fat, which is unhealthy for you and your kids.

Easy ways to include more calcium in your diet include adding a slice of cheese to sandwiches, having yogurt as an afternoon snack, adding cheese to omelets and scrambled eggs, making oatmeal with milk, and adding yogurt or milk (or both) to smoothies. Try these easy additions, and your bones as well as your taste buds will thank you!