Calcium and Your Child
Milk and other calcium-rich foods have always been a must-have in kids' diets. After all, calcium is a key building block for strong, healthy alcohol may get even less calcium because those substances interfere with the way the body absorbs and uses calcium. But at every age, from infancy to adolescence, calcium is one nutrient that kids simply can't afford to skip.
What Does Calcium Do?
During childhood and adolescence, the body uses the mineral calcium to build strong bones — a process that's all but complete by the end of the teen years. Bone calcium begins to decrease in young adulthood and progressive loss of bone occurs as we age, particularly in women.
Teens, especially girls, whose diets don't provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of
| Serving Size |
Food or Beverage |
Calcium |
| 8 ounces (237 milliliters) |
milk |
300 milligrams |
| 8 ounces (237 milliliters) |
calcium-fortified orange juice |
300 milligrams |
| 2 ounces (57 grams) |
American cheese |
300 milligrams |
| 1.5 ounces (43 grams) |
cheddar cheese |
300 milligrams |
| 4 ounces (113 grams) |
tofu made with calcium |
260 milligrams |
| 6 ounces (177 milliliters) |
yogurt |
225 milligrams |
| 1/2 cup (118 milliliters) |
collard greens
(cooked from frozen) |
178 milligrams |
| 4 ounces (113 grams) |
ice cream, soft serve |
120 milligrams |
| 1/2 cup (118 milliliters) |
white beans |
110 milligrams |
| 1 ounce (28 grams) |
almonds |
80 milligrams |
| 1/2 cup (118 milliliters) |
bok choy |
80 milligrams |
| 1/2 cup (118 milliliters) |
rhubarb, cooked |
75 milligrams |
| 4 ounces (113 grams) |
cottage cheese |
70 milligrams |
| 1/2 cup (118 milliliters) |
red beans |
40 milligrams |
| 1/2 cup (118 milliliters) |
broccoli, cooked |
35 milligrams |
Minding Your Milk
Milk and other dairy products are among the best and most convenient sources of calcium you can find. But just who should get what kind of milk and when?
- Infants under 1 year shouldn't have whole milk or milk products at all because of the possibility of a vegetarians (they eat eggs, but no dairy products) or vegans (they eat only foods from plant sources) may be concerned about whether a dairy-free diet can supply their kids with enough calcium.
Although it can be more of a challenge to get the recommended amounts of calcium in a vegetables-only diet, good sources of calcium include dark green leafy vegetables, broccoli, chickpeas, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals.
Teen girls who think dairy products are fattening: Adolescent girls, in particular, may decide to
- Put some cheddar in an omelet.
- Add a slice of American, Swiss, or provolone to sandwiches.
- Use whole-grain soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
- Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat mozzarella cheese, and toppings like mushrooms, green peppers, tomatoes, or chunks of grilled chicken.
- Serve whole-grain crackers with low-fat cheese as an afternoon treat.
- Make grilled cheese sandwiches or piece of cheese appealing by using cookie cutters to create hearts, stars, and favorite animal shapes.
- Serve up some celery and cream cheese for a snack.
- Top vegetables (especially those that usually prompt an "Ick!" or an "Ew!") with melted low-fat cheese.
Put some pizzazz in regular milk by adding a touch of strawberry or chocolate syrup (which doesn't tack on a significant amount of sugar or calories). Steer clear of store-bought flavored milk drinks, though, which can be packed with unnecessary sugar.
For breakfast, add fresh fruit or unsweetened apple butter to cottage cheese.
For dessert or an afternoon snack:
- Serve low-fat or fat-free frozen yogurt topped with fruit.
- Create parfaits with layers of plain yogurt, fruit, and whole-grain cereal.
- Give your child a glass of ice-cold milk to wash down — or even dunk — a couple of favorite cookies or graham crackers.
Offer your child plenty of nondairy foods that still pack a calcium punch:
- Add white beans to your child's favorite soups.
- Top salads or cereals with slivered almonds and chickpeas.
- Serve chili with red beans and cheese.
- Pour a tall glass of calcium-fortified juice for breakfast.
- On grocery-shopping excursions, look for calcium-fortified foods, including breads and cereals.
- Serve more dark green leafy vegetables (such as broccoli, kale, collard greens, or Chinese cabbage) with meals.
Caring About Calcium
Although it's best for kids to get the calcium they need through a calcium-rich diet, sometimes that just may not be possible. Discuss calcium supplements with your child's doctor if you're concerned that your kid or teen isn't getting enough calcium.
Vitamin D is essential for calcium absorption, so it's important that your child has enough of this nutrient as well. Made by the body when the skin is exposed to sunlight, vitamin D is also found in fortified dairy and other products, fish, and egg yolks.
Also, don't forget to motivate your child to be involved in regular physical activities and Mary L. Gavin, MD
Date reviewed: January 2005