Calcium is a mineral required for many functions in the body. The primary function of calcium is the development and support of healthy teeth and bones. Since children have a very high rate of growth, it is imperative that they consume an adequate amount of dairy products. This mineral also aids in wound healing, enzyme and hormone production and action, nerve transmission and muscle contraction. Adequate daily intake of calcium for children, as recommended by the National Academy of Sciences, is 500 mg per day for children 1 to 3 years old, 800 mg per day for children 4 to 8 years old, and 1,300mg per day for children 9 to 13 years old.
Dairy
Dairy products including milk, cheese, yogurt, ice cream and cottage cheese are the richest food sources of calcium. Unless your child is allergic to dairy or is lactose intolerant, you can meet her daily calcium requirements by offering her three servings of dairy products each day. Offering milk to drink at each meal is one way to do this.Giving your child low-fat yogurt, cottage cheese with fruit or light ice cream as a snack or dessert will also provide him with much-needed calcium.
Soy
Calcium-containing soy products include tofu made with calcium citrate, fortified soy mild and green soybeans. For those children with lactose intolerance or milk allergy, these soy products provide an alternative way to meet daily calcium recommendations. Soy milk may be used as a milk substitute to drink or in recipes. Blending soy milk with fruit to make smoothies or using it in pudding are other ways to include soy in your child's diet. Tofu may be easily added to sauces, casseroles and chili or stir fried with vegetables. Green soybeans, also known as edamame, are typically cooked by steaming and may be served plain as a snack or side dish or added to recipes. Edamame have a texture similar to lima beans and a mild flavor.
Fruits and Vegetables
Many fruits and vegetables also contain calcium. Fortified orange juice, kale, collard greens, broccoli, spinach and turnip greens are all good sources. Broccoli may be eaten steamed or raw with dip, dark green leafy vegetables may be blended into pasta sauce or soup or added to lasagna for those children who typically reject them.
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