Calcium is needed to build strong bones and teeth in kids, keeping them healthy as they get older. Calcium also helps the blood to clot and regulates the heartbeat, along with many other functions. A child's body gets the calcium it needs either from food or supplements. If your child is not eating sufficient calcium-rich foods, her body will take the calcium from her bones where it is stored. This is why a calcium-rich diet is vital, especially for kids who are still building bone mass.
Milk and Dairy
Milk and dairy products are a good source of calcium for children, and most contain vitamin D, which is also required for bone health. A 237ml glass of milk will provide 300mg of calcium for a child. After age 2, low-fat or non-fat milk is a better option to reduce fat intake, although the amounts of calcium will remain the same. A portion of cheddar cheese weighing 43g will provide 300mg of calcium. Yogurt is also a good source of calcium, with 225mg in 177 ml.
Fish
Canned fish with bones provides calcium in a kid's diet. Sardines and pilchards are particularly good sources of calcium. According to information from the National Osteoporosis Society, 100g sardines in tomato sauce provides 430mg of calcium, 100g of pilchards in tomato sauce has 250mg of calcium, while 100g sardines in oil has 500mg calcium. Serve sardines on toast for your child's lunch, which will help boost his calcium intake.
Fortified Products
Many foods are now fortified with calcium and other nutrients. Many breakfast cereals are fortified with calcium, with 100mg in a 30g portion, an average serving size. A 240ml cup of fortified orange juice contains 300mg of calcium.
Convenience Foods
For busy families, convenience foods are frequently eaten at meal times. Calcium is found in some popular convenience foods, ensuring kids receive their daily requirements. A 100g of cheese omelet contains 287mg of calcium. If you add a serving of baked beans you will be providing an extra 53mg calcium. Macaroni cheese is popular with kids and a 100g portion gives 170mg calcium.
Vegetables
Green vegetables, particularly curly kale, are good sources of calcium, as well as boiled broccoli and watercress. For children who don't like vegetables, disguise them by sprinkling cheese over the top or mashing them into a potato.
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