Dairy products are good sources of calcium. Milk has 300 mg calcium per 8-ounce serving. This represents slightly less than 25% of the 1300 mg per day recommended for adolescents. Lactaid, which is available in drugstores, contains an enzyme that breaks down milk sugar and makes it possible for people who are lactose intolerant to drink milk. Since Lactaid breaks the more complex lactose into two single sugars, milk becomes sweeter after it is added. In class, students can taste milk before and after adding Lactaid, and observe how the milk becomes sweeter.

Cheese contains less calcium per serving than does milk. However, calcium-fortified orange juice provides the same amount of calcium as an equal serving of milk.

Calcium supplements are also useful, but must be taken more than once over the course of each day in order to be absorbed properly by the body. With the exception of broccoli, most vegetables are less reliable sources of calcium, because the calcium they contain cannot be digested easily and made available to the body.

Diabetes is a disease in which levels of glucose in the blood are above normal. In type 2 diabetes, cells in the muscles, liver and fat do not use insulin (a hormone used by cells to process glucose for energy) properly. Over time, levels of glucose in the blood become higher, while cells in the body become starved for energy. Type 2 diabetes can damage nerves and blood vessels, and may lead to complications, such as heart disease, stroke, blindness, kidney disease, nerve problems, gum infections, and amputation (NIDDKD, 2004).

Risk factors for type 2 diabetes include: overweight; lack of exercise; parent, brother or sister with type 2 diabetes; African American, American Indian, Asian American, Pacific Islander, or Hispanic American/Latino family background; or blood pressure of 140/90 or higher. While more common in older adults, type 2 diabetes can develop at any age, even childhood. Weight carried in the abdomen (“apple-shaped” figure) appears to be related to a predisposition to develop type 2 diabetes. Similarly, a dark rash or ring of pigmentation on the neck or other skin creases indicates that a predisposition to type 2 diabetes may exist.

Lack of iron in the diet can lead to anemia, a condition in which the blood does not have enough hemoglobin. Hemoglobin is a protein in red blood cells that transports oxygen. Young women, in particular, can be at risk of developing iron deficiencies and anemia. Good sources of iron are lean red meats, iron-fortified cereals and green leafy vegetables.

A few simple signs can point toward an iron deficiency. For example, if the creases in the hand look pale when the hand is extended and bent backward slightly, or if the inner eye lid is pale in color, an iron deficiency may be present.