Although my regular job is helping adults achieve a healthy weight, I also work with teens. Sadly, the epidemic of teen obesity means I could find them anywhere — even here in Napa. Last fall I flew to the Midwest to consult with high school students for a teen obesity show called Student Body (now airing on The N Network).

I found many common threads between the teens and the adult contestants on The Biggest Loser. Intially, both groups:

• had absolutely no idea how many calories their body really needs (and how many more they are actually taking in)

• frequently skipped breakfast;

• ate very few fruits or vegetables;

• ate too much white stuff: white flour; white pasta, white sugar, white rice, simple carbs;

• didn’t exercise enough (if at all);

• often had enough calories in their beverage intake (mostly soft drinks) alone, to meet their daily calorie requirement.

Just like the adults with whom I’ve worked, many of the teens had also developed a variety of weight-related health issues including diabetes, asthma, sleep apnea, high blood pressure and early symptoms of heart disease.

As if that’s not enough bad news, I noticed another troubling pattern in the younger group. Like many adults, most of the teens were not getting enough calcium in their diet. While calcium plays a key role in muscle functioning, the nervous system and promoting heart health, adults need calcium (and weight-bearing exercise) to maintain strong bones. Teens, on the other hand, are still building bone. Their calcium intake is even more crucial for their developing bones and to ward off the onset of osteoporosis.

Calcium is found in plant foods such as broccoli, beans (pinto, garbanzos, kidney) and almonds. But dairy foods are by far, the most concentrated and well-absorbed source of dietary calcium. Perhaps the most common recommendation I find myself making to my clients, young and old, is to aim for at least three dairy servings a day, choosing from low- and fat-free milk, yogurt and cheese.

Not only are these foods a great source of calcium, they also contain lean protein. Protein helps build and maintain muscle. It also contributes to satiety or fullness. And when combined with carbohydrate, such as a piece of fruit, it helps to sustain our blood sugar levels longer. This results in more energy — more get-up-and-go to exercise and stay active.

Some good sources and a  serving size of dairy are 1 cup of low-fat or nonfat milk or yogurt, or 1 1/2 ounces  fat-free or low-fat cheese, such as Swiss or Colby.

Ways to increase dairy throughout the day:

• Start each day with a healthy breakfast that includes milk, cheese or yogurt.

• Cook hot cereals in milk instead of water.

• Substitute low-fat or fat-free milk for the broth in soup recipes (such as tomato, broccoli, pea soup).

• Have a smoothie for a snack or a piece of fruit and a low fat cheese stick.

Whether or not children and teens are overweight, the whole family can benefit from following some basic guidelines. Small changes can quickly add up to make a big difference. Start slowly — too many changes all at once create a recipe for failure.

Begin with breakfast. Changing eating patterns and schedules may require an adjustment period, especially for older kids. You may need to start with a morning “snack” such as fruit and yogurt and work up to a full meal in the morning. Try a variety of breakfast choices each week until you find what your family loves.

Practice patience. Not everyone will love broccoli or fish the first time you serve it. You may have to try a few combinations on several occasions, and remember that everyone is entitled to really not like a few things.

Set an example. If you want your kids to have vegetables with dinner and dessert only twice a week, it’s important that you be a good role model and do the same thing

Stellar snacks. Growing kids have high energy needs, especially when they’re active. Toss the junk food and sugary drinks and stock up on veggie sticks and dip, fresh fruit, cheese sticks, whole grain snacks. You are what you eat — really!

Do dairy. Make a concerted effort to ensure they’re getting at least three servings a day.

Don’t be fat phobic. Kids and adults alike need healthy fats. A little salad dressing here, a few nuts there, peanut or almond butter — it’s all good — in moderation.

Time-out on texting, TV, computer and video games. Limit their quota to an hour or so a night and encourage more physical playtime with their friends.

Get moving. Encourage the family to spend time together before or after dinner (as well as on weekends) taking walks, bike rides and enjoying physical activity together.

Forget the kid’s menu. Have you ever noticed that the “Kids’ Menu” often features some of the worst food choices (as well as gargantuan portion sizes)? Next time you dine out, the healthiest option may be to share an entrée with your children. It encourages healthy role modeling and creative experimentation.

Talk to your doctor if you have a concern that your child or teen has a weight problem. Medical professionals are equipped to assess your child’s caloric needs and help you to determine whether there may be other weight-related health issues to resolve.