By Stephanie Chang, scientific dietitian at CHOC
Why is calcium necessary?
Calcium is essentially the most plentiful important mineral within the human physique. It makes up the construction of bones and enamel. Calcium can also be current in bodily fluids, akin to blood, and is concerned in muscle motion, nerve operate, and blood clotting. Bones retailer calcium in case it’s wanted for physique capabilities.
After delivery, infants get sufficient calcium from breast milk or toddler components. Since breast milk or toddler components ought to be the one meals for the primary 6 months of life, infants meet their calcium wants. At 6 months, infants can begin consuming meals excessive in calcium, however breast milk or components ought to present most of their diet. At 1 12 months of age, cow milk or plant-based milks are normally the go-to alternative to interchange breast milk or components.
However what occurs if my little one refuses cow milk?
There are many different calcium-rich and calcium-fortified choices. Calcium-rich meals have naturally occurring calcium. Examples embrace dairy merchandise, legumes, and a few greens, akin to broccoli, spinach, greens, swiss chard, and kale. Calcium fortified meals have calcium added through the manufacturing course of. Examples of calcium fortified meals embrace some cereals and breads, tofu, orange juice, and plant-based milks.
Whereas milk is a superb supply of calcium and a preferred alternative amongst households, your little one can eat sufficient calcium for robust bones with out consuming milk. By selecting different calcium wealthy and calcium fortified meals, your little one can simply meet the Really useful Dietary Allowance (RDA) for age.
Really useful Dietary Allowances
| Age group | Calcium (mg/day) |
|---|---|
| Beginning – 6 months* | 200 |
| 6 months – 12 months* | 260 |
| 1-3 years | 700 |
| 4-8 years | 1,000 |
| 9-13 years | 1,300 |
| 14-18 years | 1,300 |
*Ample Consumption (not RDA)
Suggestions for selecting calcium-rich and calcium-fortified meals
When selecting calcium-fortified meals, it is vitally necessary to learn the bundle or label. Not all cereals, tofu, orange juice, and plant-based milks are fortified.
| Tip | Particulars | Details |
|---|---|---|
| Test the ingredient checklist | Calcium fortified meals will checklist one of many following: – Calcium carbonate – Calcium hydroxide – Calcium sulfate – Calcium chloride | These are chemical-sounding names, however they’re elements meals producers use so as to add calcium. They aren’t dangerous. |
| Test the packaging | Meals producers would possibly promote that the meals has calcium. Packaging will say: – “good supply of calcium” – “glorious supply of calcium” | A “good” supply of calcium has at the very least 10% of the each day worth or at the very least 130 mg calcium. An “glorious” supply has at the very least 20% of the each day or at the very least 260 mg calcium. |
| Test the diet info label | Search for meals that has at the very least 10% of the each day worth for calcium. | See instance beneath. |
So how a lot meals does my little one must eat?
The desk beneath offers examples of what meals to decide on and the way a lot of that meals is required to satisfy the RDA. Unfold out these calcium meals selections all through the day. Your little one ought to eat these with different meals throughout a meal. Do not forget that youngsters lower than 1 12 months of age will meet their calcium wants primarily from breast milk or components.
Meals selections for at some point to satisfy calcium wants
| Age group | Milk | No milk | No dairy |
|---|---|---|---|
| 1-3 years (Aim 700 mg calcium per day) | 2 cups (16 oz) complete milk (600 mg) ½ cup Cheerios or Rice/corn Chex (43 mg) 1/3 cup cooked broccoli (25 mg) ¼ cup yogurt (75 mg) | 1 string cheese (200 mg) ½ cup yogurt (150 mg) 3 oz strawberry yogurt drink (130 mg) 1 cup Cheerios or rice/corn Chex (87 mg) 1/3 cup cooked broccoli (25 mg) 1 slice calcium fortified bread** (185 mg) | 1 cup calcium fortified almond milk (450 mg) 1/3 cup cooked broccoli (25 mg) 1 cup Cheerios or rice/corn Chex (87 mg) 1 oz calcium set tofu (45 mg) 1 slice calcium fortified bread** (185 mg) |
| 4-8 years (Aim 1,000 mg calcium per day) | 2 cups (16 oz) low fats milk (600 mg 1 cup Cheerios or rice/corn Chex (87 mg) 2/3 cup cooked broccoli (50 mg) 1 cup yogurt (300 mg) ½ cup pinto beans (80 mg) | 1 string cheese (200 mg) 1 cup yogurt (300 mg) 1 cup Cheerios or rice/corn Chex (87 mg) 2/3 cup cooked broccoli (50 mg) 2 slices calcium fortified bread** (370 mg) | 1 cups calcium fortified almond milk (450 mg) 1 cup Cheerios or rice/corn Chex (87 mg) 1 cup pinto beans (80 mg) 2 oz calcium set tofu (90 mg) 2 slices calcium fortified bread** (370 mg) |
| 9-13 years & 14-18 years (Aim 1,300 mg calcium per day) | 2 cups (16 oz) low fats milk (600 mg 1 string cheese (200 mg) 1 ½ cup Cheerios or rice/corn Chex (130 mg) 1 cup cooked broccoli (75 mg) 1 cup yogurt (300 mg) ½ cup pinto beans (80 mg) | 2 string cheese (400 mg) 1 cup yogurt (300 mg) 1 ½ cup Cheerios or rice/corn Chex (130 mg) 1 cup cooked broccoli (75 mg) ½ cup pinto beans (80 mg) 2 slices calcium fortified bread** (370 mg) | 2 cups calcium fortified almond milk (900 mg) 1 cup cooked broccoli (75 mg) 1 ½ cup Cheerios or rice/corn Chex (130 mg) 3 oz calcium set tofu (130 mg) ½ cup pinto beans (80 mg) |
**Examples of calcium fortified bread: Nature’s Personal white wheat or Sara Lee white made with complete grain
Supporting your little one’s calcium and vitamin D wants — with or with out dairy
Calcium is a crucial mineral to assist youngsters develop robust bones. By making purposeful selections, you possibly can meet your little one’s calcium wants with or with out milk. You may as well meet calcium wants with out dairy meals.
One other necessary issue is vitamin D. Vitamin D helps the physique take up calcium throughout digestion and helps calcium construct robust bones. Communicate along with your little one’s major care doctor or dietitian about your little one’s vitamin D wants. Calcium and vitamin D work collectively for bone well being. Selecting meals which are good or glorious sources of calcium is an effective way to succeed in your little one’s calcium objectives.
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Study extra about CHOC’s Medical Vitamin Program
At CHOC, we concentrate on offering a full continuum of pediatric diet providers, together with inpatient and outpatient providers, relying on our sufferers’ wants.
