| arent wants their children to grow up strong and | | | | · 9 — 18 years old: 1,300 milligrams of calcium |
| healthy. That is why a child’s diet is so | | | | daily (approx 4 servings of milk) |
| important during their growing stages. In this busy | | | | Foods that are good sources of calcium include: |
| day and age, children often do not get the amount | | | | * low fat plain yogurt: 300-450mg per serving (1 cup) |
| of nutrients they need every day or are too picky to | | | | * american cheese: 350mg per serving (2 oz) |
| eat all the healthy foods. During childhood and | | | | * cow's milk (either whole milk or low fat milk): |
| adolescence stages, the body uses calcium to build | | | | 300mg per serving (1 cup) |
| strong bones. Calcium is one nutrient kids cannot | | | | * calcium fortified soy milk, rice milk, or goat's milk: |
| afford to skip. | | | | 300mg per serving (1 cup) |
| Calcium plays an important role not only in building | | | | * calcium fortified orange juice: 300mg per serving (1 |
| strong and healthy bones, but also in muscle | | | | cup) |
| contraction, transmitting messages through he nerves | | | | * cheddar cheese: 300mg per serving (1.5 oz) |
| and the release of hormones. Low calcium levels in | | | | * cooked dried white beans: 161mg per serving (1 oz) |
| the blood will force calcium to be taken away from | | | | * dried figs: 169mg per serving (10 figs) |
| the bones to ensure normal cell function. Thus this | | | | * spinach: 120mg per serving (1 cup raw or 1/2 cup |
| increases the risk of rickets, a bone softening disease | | | | cooked) |
| that causes poor growth, muscle pain and weakness | | | | * soft serve ice cream: 118mg per serving (1/2 cup) |
| and severe bowing of the legs. | | | | * oranges: 50mg per serving (1 medium orange) |
| However, more than 85% of girls and 60% of boys | | | | * instant oatmeal: 100mg (1 packet) |
| ages 9-18 fail to get their recommended 1,300 | | | | * sweet potatoes: 44mg per serving (1/2 cup |
| milligrams of calcium a day. Drinking soda, caffeinated | | | | mashed) |
| beverages, smoking and drinking alcohol will affect | | | | * broccoli: 35mg per serving (1 1/2 cup raw or 1/2 |
| how the body absorbs calcium. A good way to | | | | cup cooked) |
| ensure your child gets enough calcium and Vitamin D | | | | Any of these foods mentioned above or meals that |
| in their diet is by taking Calcium supplements. Most | | | | contain these foods are good ways to get calcium. |
| calcium supplements come fortified with Vitamin D. | | | | However, if your child is picky and do not like milk, |
| Vitamin D is also very important to the body because | | | | cheese, or yogurt, calcium supplements are an easy |
| it helps with the body’s absorption with | | | | way to give them the nutrients they need. Taking |
| calcium. | | | | multivitamin pills provide only limited amounts of |
| The American Academy of Pediatrics recommend | | | | calcium, not enough to fulfill the daily requirements. |
| that children who are: | | | | Two good children’s vitamins and supplements |
| · 1 — 3 years old: 500 milligrams of calcium | | | | websites are and They sell a variety of multivitamins |
| daily (approx 2 servings of milk) | | | | and also specific vitamins and supplements catered to |
| · 4 — 8 years old: 800 milligrams of calcium | | | | your child’s needs. |
| daily (approx 3 servings of milk) | | | | |