By Stephanie Chang, medical dietitian at CHOC
Why is calcium vital?
Calcium is essentially the most ample important mineral within the human physique. It makes up the construction of bones and enamel. Calcium can be current in bodily fluids, reminiscent of blood, and is concerned in muscle motion, nerve perform, 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 system. Since breast milk or toddler system 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 system ought to present most of their vitamin. At 1 12 months of age, cow milk or plant-based milks are normally the go-to alternative to exchange breast milk or system.
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 embrace dairy merchandise, legumes, and a few greens, reminiscent of broccoli, spinach, greens, swiss chard, and kale. Calcium fortified meals have calcium added in the course of 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 youngster can eat sufficient calcium for sturdy bones with out ingesting milk. By selecting different calcium wealthy and calcium fortified meals, your youngster 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 extremely vital to learn the bundle or label. Not all cereals, tofu, orange juice, and plant-based milks are fortified.
| Tip | Particulars | Information |
|---|---|---|
| Verify the ingredient listing | Calcium fortified meals will listing one of many following: – Calcium carbonate – Calcium hydroxide – Calcium sulfate – Calcium chloride | These are chemical-sounding names, however they’re components meals producers use so as to add calcium. They don’t seem to be dangerous. |
| Verify the packaging | Meals producers would possibly promote that the meals has calcium. Packaging will say: – “good supply of calcium” – “wonderful supply of calcium” | A “good” supply of calcium has not less than 10% of the every day worth or not less than 130 mg calcium. An “wonderful” supply has not less than 20% of the every day or not less than 260 mg calcium. |
| Verify the vitamin details label | Search for meals that has not less than 10% of the every day worth for calcium. | See instance beneath. |
So how a lot meals does my youngster must eat?
The desk beneath gives 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 decisions 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 system.
Meals decisions 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 vital mineral to assist youngsters develop sturdy bones. By making purposeful decisions, you’ll be able to meet your youngster’s calcium wants with or with out milk. You can even meet calcium wants with out dairy meals.
One other vital issue is vitamin D. Vitamin D helps the physique take in calcium throughout digestion and helps calcium construct sturdy bones. Communicate along with your youngster’s main care doctor or dietitian about your youngster’s vitamin D wants. Calcium and vitamin D work collectively for bone well being. Selecting meals which might be good or wonderful sources of calcium is an effective way to succeed in your youngster’s calcium targets.
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Be taught extra about CHOC’s Scientific Diet Program
At CHOC, we concentrate on offering a full continuum of pediatric vitamin providers, together with inpatient and outpatient providers, relying on our sufferers’ wants.