According to Kidshealth.org, calcium is a key component of a healthy diet for children. Calcium is integral for building resilient bones. The daily recommended amount per KeepKidsHealthy.com, is 1,300 milligrams (mg) for children age nine to 18; 800 mg for children four to eight; and 500 mg for children between one and three years of age. Two glasses of milk equal about 500 mg of calcium per KeepKidsHealthy.com. There are many reasons why a child does not take in the recommended amount including drinking more soda than milk or refusing to eat a variety of foods, per KidsHealth.org. Caffeinated beverages can interfere with the body's ability to absorb and use calcium.
Dairy
Dairy is a great source of calcium. There are a variety of foods to choose from even if your child is a picky eater. Milk, cheeses of all types, yogurt, cottage cheese and ice cream are all dairy products high in calcium. Follow the nutrition label to determine what a serving size should be for your child. For example, one serving of milk is equal to eight ounces, says Kidshealth.org. Children with lactose intolerance or dairy sensitivities may be able to substitute calcium-fortified soy products. Consult with your pediatrician as soy can also be an allergen. Many soy-based products like milk, yogurt and even ice cream may be a great alternative to dairy products.
Fortified Products
Look for foods that are calcium fortified. This should appear on the label. Review the nutrition label though as some products contain such a small amount of calcium that they are not worth purchasing. Cereals, orange juice and even hot chocolate mix may be fortified with calcium. Many calcium-fortified products also include vitamin D as it aids in the absorption and processing of calcium.
Other Food Choices
Other great alternatives that provide calcium to your child include collard greens, white beans, almonds, bok choy, cooked rhubarb, red beans and cooked broccoli. NutritionMd.org also suggests sesame seeds, kale, turnip greens, instant oats, mustard greens, Chinese cabbage, brussels sprouts and spinach. KeepKidsHealthy.com also recommends sweet potatoes.
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