Calcium plays a major role in a healthy, balanced diet for children. Nevertheless, KidsHealth reports that more than 85% of girls and 60% of boys between the ages of 9 and 18 fail to get the recommended 1,300 mg of calcium they need daily. Calcium is a necessary nutrient for building strong teeth and bones, as well as supporting a healthy cardiovascular and nervous system. By serving a variety of nutrient-packed foods, you can help your child reach her daily calcium goals. Always check with your pediatrician before adding soy or calcium-fortified products to your child's diet.
Dairy
Dairy products are an excellent source of calcium that can be easily incorporated into your child's meals as part of a healthy diet. Good choices include whole milk, which contains 236 mg of calcium per serving; skim milk cheese sticks; cottage cheese; yogurt; and ice cream. If you have a finicky eater, try cooking hot breakfast cereals with whole milk instead of water; make yogurt and fruit smoothies; have pudding or hot chocolate as a snack; serve cottage cheese mixed with fresh fruit; or add cheese to omelets, soups and baked potatoes. You can also make grilled cheese sandwiches using Swiss or American cheese as a lunchtime treat. According to Texas Children's Pediatrics, calcium is best absorbed in amounts of 500 mg or less.
Vegetables and Legumes
Add more calcium to your child's diet by serving her plenty of dark green, leafy vegetables and legumes. A number of options are available such as broccoli, turnip, mustard and collard greens, spinach, bok choy, kale and watercress. Add vegetables to a cheese pizza or pasta dish for an extra boost of calcium. Serve pinto, white or red beans along with rice for a main dish packed with calcium and protein. Add beans to salads or pair with cheese to create kid-friendly burritos.
Calcium-Fortified Foods
If your child is lactose-intolerant, serve nondairy, calcium-fortified products such as orange juice, breads, cereals, waffles, tofu and rice milk. Soy milk, soy-based ice cream and frozen yogurt are available in a variety of flavors that most children will enjoy.
Additional Calcium Choices
Many fruits and fruit juices are excellent sources of calcium for children. According to Texas Children's Pediatrics, three cups of fruit juice contain about the same amount of calcium and calories as three cups of low-fat milk. Additional sources of calcium include walnuts, almonds, and whole-wheat breads and pasta. Fish is an excellent alternative source of calcium. Salmon contains 181 mg of calcium per serving. Try adding the salmon to pasta or rice dishes, or make salmon patties to make the fish more child-friendly.
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