Calcium Rich Foods For Babies, Kids & Teens?
Calcium Rich Foods For Babies, Kids & Teens:
What is Calcium?
Calcium is a nutrient that builds strong bones. It helps the body in lots of other ways too. Calcium keeps the nerves and muscles working. It also plays a role in keeping the heart healthy.
How Can I Help My Kids Get Enough Calcium?
About one-third of kids ages, 4 to 8 aren’t getting enough calcium. Calcium is vital for developing bone mass, nearly all of which is built during childhood and adolescence. Being deficient can interfere with growth now and increase the risk of osteoporosis later in life especially for girls.
It’s crucial to get your child into the habit of eating calcium-rich foods now since older kids are notoriously lax (9 out of 10 teen girls don’t get enough). Many high-calcium foods are also rich in vitamin D, which not only strengthens bones but may help prevent type 1 diabetes and other diseases.
Why Do Kids Need Calcium?
- We only get one chance to build strong bones, when we are kids and teens.
- Children who get enough calcium start their adult lives with the strongest bones possible.
- That protects them against bone loss later in life.
- Young kids and babies need calcium and vitamin(D) to prevent a disease called rickets.
- Rickets softens the bones and causes bow legs, stunted growth, and sometimes sore or weak muscles.
How Much Calcium Does My Child Need?
- Calcium is measured in milligrams (mg).
- We need different amounts at different stages of life.
- It’s best if kids get most of their calcium from food.
- If that’s not possible, health care providers might suggest a calcium supplement.
1. Babies:
Babies get their calcium from breast milk or formula:
- Babies younger than 6 months old need 200 mg of calcium a day.
- Babies 6 to 11 months old need 260 mg of calcium a day.
- The only types of milk babies should have are breast milk or formula. Don’t give cow’s milk or any other kind of milk to babies younger than 1-year-old.
2. Kids and Teens:
Kids need more calcium as they get older to support their growing bones:
- Kids 1 to 3 years old needs 700 mg of calcium a day (2–3 servings).
- Kids 4 to 8 years old need 1,000 mg of calcium a day (2–3 servings).
- Kids and teens 9 to 18 years old need 1,300 mg of calcium a day (4 servings).
Where Does Calcium Come From?
Calcium is found in food. Some foods are very high in calcium. Dairy foods like these are among the best natural sources of calcium:
Calcium-Rich Dairy Foods:
To meet that need for calcium, dairy foods do hold the highest calcium content.
- Milk.low fat or nonfat: 300 mg/cup.
- Milk, whole: 275 mg/cup.
- Yogurt.plain: 450 mg/cup.
- Hard cheeses, like cheddar. 200 mg/ounce.
The percentage of fat in milk and other dairy foods doesn’t affect their calcium content-skim, 1%, 2%, or whole all have about the same amount of calcium. Your healthcare provider will let you know which type of milk is right for your child.
Of course, some kids can’t eat dairy. They have to get calcium from other foods, such as:
Calcium-Rich Nondairy Foods:
A good diet will include foods from all food groups, including nondairy calcium-rich foods. Salmon and sardines top the seafood list for calcium content, as do a number of vegetables.
- Calcium-set tofu.
- Edamame (soybeans).
- Broccoli, collard greens, kale, chard, Chinese cabbage, and other leafy greens.
- almonds and sesame seeds.
- white beans, red beans, and chickpeas.
- oranges, figs, and prunes.
- Because calcium is so important, food companies often add it to cereal, bread, juice, and other kid-
- friendly foods.
- Rhubarb.
- Collard greens.
- Spinach.
- Turnip greens.
- Okra.
- Peas.
- Brussel sprouts.
- Bok choy.
How Can I Help My Child Get Enough Calcium?
- Babies get all their calcium from breast milk or formula.
- Young kids and school-age kids who eat a healthy diet with plenty of dairies also get enough.
- But preteens and teens may need to add more calcium-rich foods to their diet.
Try these tips to make sure kids and teens get enough calcium:
- Make parfaits with layers of plain yogurt, fruit, and whole-grain cereal.
- Make smoothies with fresh fruit and low-fat milk or calcium-fortified soy or almond milk.
- Add fresh fruit or unsweetened apple butter to cottage cheese or yogurt.
- Add a drop of strawberry or chocolate syrup to regular milk. Avoid store-bought flavored milk
- drinks because they can have a lot of sugar.
- Sprinkle low-fat cheese on top of snacks and meals.
- Add white beans to favorite soups.
- Add sesame seeds to baked goods or sprinkle on vegetables.
- Serve hummus with cut-up vegetables.
- Add tofu to a stir-fry.
- Use almond butter instead of peanut butter.
- Serve edamame as a snack.
- Top salads or cereals with chickpeas and slivered almonds.
- Serve more dark green, leafy vegetables (such as broccoli, kale, collard greens, or Chinese cabbage) with meals.
- Kids who can’t eat dairy may not get enough calcium. If your child has lactose intolerance, a milk allergy, or eats a vegan diet, talk to your healthcare provider about calcium and vitamin D.
Healthy bones are many years in the making and so an on-going strategy of good nutrition using a variety of foods is your best long-term strategy.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”
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