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Calcium Foods For Child Nutrition

Statistically, children and teenagers do not get the recommended amount of calcium-containing foods in their daily diet. The consequences could be poor bone mass and the risk of fractures or osteoporosis. Learn more about foods rich in calcium such as; milk, cheese and yogurt will help ensure your children get enough calcium in their daily diet. Children should consume 3 servings of dairy products per day and adolescents should consume 4 servings of dairy products per day or the equivalent in calcium foods.

The amount of calcium children need varies by age. In general, children 1-3 years old need 500 mg, children 4-8 years old need 800 mg, and children 9-18 years old need 1300 mg. When reading food labels for percentage daily value, be aware that these percentages are based on an adult requirement of 1000 mg per day. Doing the calculations is quite easy. If the percent daily value was 40%, that would equal 400 mg of calcium. Look for foods that have a high percentage daily value of at least 20%. You will find that the percentages vary for different foods and even food brands. Here are some examples of calcium-rich foods:

Milk: low fat, fat free or whole

Yogurt: plain or with fruit

Eggnog

Milkshakes

Cheeses: American, ricotta, cheddar and mozzarella

Cheeses are good examples of calcium-containing foods that vary in percent daily values. Be sure to check the food label for high-calcium cheeses and foods that contain calcium-rich foods as ingredients. For example: nachos, pudding and mac and cheese.

Some children are allergic to milk, which makes it difficult to find calcium-rich foods. The following non-dairy foods are good sources of calcium for children with milk allergies.

Almonds

Beans with bacon

Broccoli

Brussels sprouts

Green cabbage

Okra

Pea

Rhubarb

Salmon

Sardines

Sesame seeds

Spinach

Tofu

turnip greens

White beans

If you have a fussy child who doesn’t like to drink milk, there are other choices. Many foods are now fortified with calcium. Read labels for the words calcium fortified. Some good choices are:

Calcium fortified orange juice

Calcium fortified soy milk

Calcium fortified cereal with 100% Daily Value of Calcium per serving: Total GM Whole Grains, Total Raisin Bran and Total Honey Bunches

instant oatmeal

English muffins and bread fortified with calcium

Calcium fortified instant drinks for breakfast

There are plenty of calcium-containing food choices, even for picky eaters. Try mixing it up a bit by making grilled cheese with calcium-enriched bread. Or breakfast cereals with calcium fortified soymilk. In addition to getting enough calcium from your child’s diet, exercise is also necessary for healthy bone development.

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