How to Feed Your Child Enough Calcium

Calcium is an essential mineral to most living things. It's especially important for the development of strong bones, heart rhythm and muscle function in children. If your child likes milk, he can easily meet the daily calcium requirement. A toddler requires 2, 8-ounce (300 mg) glasses of milk per day, children age 4 to 7 require 3, 8-ounce (300 mg) glasses per day and teens require 4, 8-ounce (300 mg) glasses per day. This applies when milk is the only source of calcium. Getting the recommended amount of calcium in children with milk allergies may be a little more challenging.

Steps

1

1.  Check food nutrition labels for calcium content.                                                                    
   • Food labels show calcium content as a percentage. 1000 mg is equivalent to 100 percent of the daily total value. When a food label indicates that the item has 20 percent calcium per serving, this equates to 200 mg per serving.
2. Find foods that are a good source of calcium without reading every nutrition label.
   • Look at food packages for phrases, like, "Excellent Source of Calcium," "High in Calcium" or "Rich in Calcium." These foods contain at least 20 percent of your daily recommended value and may contain up to 35 percent.
   • Watch for food packages that read, "Good Source of Calcium," "Contains Calcium" or "Provides Calcium." These foods provide anywhere from 10 to 19 percent of your daily calcium value.
   • Choose food packages marked, "Calcium Enriched," "Calcium-Fortified" or "More Calcium." These products contain 10 percent or more of your recommended daily calcium.

1. 3- Compare nutrition labels on 2 food items that are the same. Calcium content often varies from 1 brand to another.
2. 4
   Purchase only enriched breads, grains and waffles to increase the calcium value in your child's diet.

Know How to Feed Your Child Enough Calcium

1. 1
   Select high-calcium foods that your child likes.
2. 2
   Substitute cow's milk with fortified soy or rice milk if your child has a milk allergy. These substitutes contain the same amount of calcium as whole or low-fat milk.
3. 3
   Offer children a breakfast that is high in calcium. Oatmeal, graham cereal, enriched toast, waffles and orange juice are all choices.
4. 4
   Give your child a calcium-rich snack, such as string cheese, graham crackers, rice pudding or an orange.
5. 5
   Make a grilled cheese sandwich and heat creamed soup or baked beans for lunch, or create a green leafy salad with sesame seeds, almonds and sprouts for older children and teens.
6. 6
   Encourage your child to eat calcium-rich vegetables, such as broccoli, spinach, turnips, kale, collard greens and peas.
   • Add a cheddar cheese sauce over your child's broccoli. Most children love cheese and will eat it with vegetables, sandwiches, eggs and just about anything else.
7. 7
   Let your child create a low-fat yogurt concoction with granola and his favorite fruit. Yogurt is a calcium source that your child can eat for breakfast, at snack time or even as a dessert.
8. 8
   Help your child make homemade pudding. Milk is the main ingredient in pudding. Top it with whip cream and milk chocolate pieces for a high-calcium dessert.
9. 9
   Put together a bread pudding and serve it hot or cold.

10. Tips

    

    • Offer your children a variety of calcium-rich foods rather than pushing milk and other dairy products only.
    • Speak with your pediatrician, if you have concerns with your child getting the calcium recommendation in his diet.

    
    

    
    

    Things You'll Need

    • Bread pudding
    • Enriched breads, grains and waffles
    • Soy or rice milk
    • Oatmeal
    • Graham cereal
    • Enriched toast
    • Orange juice
    • String cheese
    • Graham crackers
    • Rice pudding
    • Orange
    • Grilled cheese sandwich
    • Creamed soup or baked beans
    • Green leafy salad
    • Sesame seeds
    • Almonds
    • Sprouts
    • Broccoli
    • Spinach
    • Turnips
    • Kale
    • Collard greens
    • Peas
    • Cheddar cheese sauce
    • Low-fat yogurt
    • Granola
    • Fruit
    • Pudding
    • Whip cream
    • Milk chocolate pieces