CALCIUM for health

Calcium Requirements

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How much calcium do your kids need?

It depends on how old they are, but the American Academy of Pediatrics recommends that children who are:

•1-3 years old get 500mg per day (about 2 servings of milk)
•4-8 years old get 800mg per day (about 3 servings of milk)
•9-18 years old get 1300mg per day (about 4 servings of milk)

Unfortunately, most children, especially teens, get much less than their recommended daily requirements for calcium. This makes it important to think about calcium as you plan your children's diet.

CALCIUM FOODS

Milk is the food that is most often associated as being high in calcium. It is important to note that there are plenty of other foods that are good sources of calcium though, including other dairy products, many vegetables, calcium fortified orange juice, and other calcium fortified foods.

Foods that are good sources of calcium can include:

•low fat plain yogurt: 300-450mg per serving (1 cup)
•american cheese: 350mg per serving (2 oz)
•cow's milk (either whole milk or low fat milk): 300mg per serving (1 cup)
•calcium fortified soy milk, rice milk, or goat's milk: 300mg per serving (1 cup)
•calcium fortified orange juice: 300mg per serving (1 cup)
•cheddar cheese: 300mg per serving (1.5 oz)
•cooked dried white beans: 161mg per serving (1 oz)
•dried figs: 169mg per serving (10 figs)
•spinach: 120mg per serving (1 cup raw or 1/2 cup cooked)
•soft serve ice cream: 118mg per serving (1/2 cup)
•oranges: 50mg per serving (1 medium orange)
•instant oatmeal: 100mg (1 packet)
•sweet potatoes: 44mg per serving (1/2 cup mashed)
•broccoli: 35mg per serving (1 1/2 cup raw or 1/2 cup cooked)

Dark green, leafy vegetables, tofu, lentils, sardines, and salmon, are also good sources of calcium, which in addition to soy milk and orange juice, are good sources of calcium for kids with a milk allergy.

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