By Stephanie Chang, medical dietitian at CHOC
Why is calcium vital?
Calcium is probably the most considerable important mineral within the human physique. It makes up the construction of bones and enamel. Calcium can also be current in bodily fluids, corresponding 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 needs 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 often the go-to selection to exchange breast milk or components.
However what occurs if my youngster refuses cow milk?
There are many different calcium-rich and calcium-fortified choices. Calcium-rich meals have naturally occurring calcium. Examples embody dairy merchandise, legumes, and a few greens, corresponding to broccoli, spinach, greens, swiss chard, and kale. Calcium fortified meals have calcium added throughout the manufacturing course of. Examples of calcium fortified meals embody some cereals and breads, tofu, orange juice, and plant-based milks.
Whereas milk is a wonderful supply of calcium and a well-liked selection amongst households, your youngster can eat sufficient calcium for robust bones with out ingesting milk. By selecting different calcium wealthy and calcium fortified meals, your youngster can simply meet the Advisable Dietary Allowance (RDA) for age.
Advisable 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 |
*Satisfactory Consumption (not RDA)
Suggestions for selecting calcium-rich and calcium-fortified meals
When selecting calcium-fortified meals, it is vitally vital to learn the package deal or label. Not all cereals, tofu, orange juice, and plant-based milks are fortified.
| Tip | Particulars | Info |
|---|---|---|
| Examine the ingredient record | Calcium fortified meals will record one of many following: – Calcium carbonate – Calcium hydroxide – Calcium sulfate – Calcium chloride | These are chemical-sounding names, however they’re substances meals producers use so as to add calcium. They aren’t dangerous. |
| Examine the packaging | Meals producers may 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 least 10% of the day by day worth or at the least 130 mg calcium. An “glorious” supply has at the least 20% of the day by day or at the least 260 mg calcium. |
| Examine the diet details label | Search for meals that has at the least 10% of the day by day worth for calcium. | See instance under. |
So how a lot meals does my youngster must eat?
The desk under offers examples of what meals to decide on and the way a lot of that meals is required to fulfill the RDA. Unfold out these calcium meals selections all through the day. Your youngster ought to eat these with different meals throughout a meal. Keep in mind that youngsters lower than 1 12 months of age will meet their calcium wants primarily from breast milk or components.
Meals selections for sooner or later to fulfill calcium wants
| Age group | Milk | No milk | No dairy |
|---|---|---|---|
| 1-3 years (Purpose 700 mg calcium per day) | 2 cups (16 oz) entire 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 (Purpose 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 (Purpose 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 entire grain
Supporting your youngster’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’ll be able to meet your youngster’s calcium wants with or with out milk. You may as well meet calcium wants with out dairy meals.
One other vital issue is vitamin D. Vitamin D helps the physique take up calcium throughout digestion and helps calcium construct robust bones. Converse along with your youngster’s major care doctor or dietitian about your youngster’s vitamin D wants. Calcium and vitamin D work collectively for bone well being. Selecting meals which can be good or glorious sources of calcium is a good way to succeed in your youngster’s calcium objectives.
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Study extra about CHOC’s Scientific Diet Program
At CHOC, we specialise in offering a full continuum of pediatric diet companies, together with inpatient and outpatient companies, relying on our sufferers’ wants.