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Calcium is an essential nutrient for a healthy body and proper bone growth. But did you realize that most young people in the United States are falling short of the recommended daily calcium intake? The body’s highest needs for calcium for kids are between the ages of 9 and 18 years.
What is calcium?
Calcium is a mineral that is most commonly associated with bone health and teeth development. It is also a vital nutrient for blood clotting, muscle contraction, and regulating normal heart rhythms and nerve functions.
What is the calcium requirement for different age groups according to the National Institutes of Health?
- Babies (7-12 months old): 260 mg
- Toddlers (1-3 years old): 700 mg
- Children (4-8 years old): 1000 mg
- Adolescents (9-18 years old): 1300 mg
What happens if my child doesn’t get enough calcium?
When we are young we are able to effectively store calcium in our bones. Once we reach young adulthood we have reached our peak bone density. Pretty much this means that our bones will have the highest calcium content than at any other age. But as we age we lose the ability to store our body’s calcium and our body begins to withdraw it. People who do not have adequate amounts of stored calcium in their bones may develop osteoporosis. This means your bones can become very fragile and more likely to break.
The good news is there are still plenty of non-dairy foods and beverages to choose from that are rich sources of calcium for kids. See the chart below obtained from the National Institutes of Health.
What are good sources of calcium for kids and how many mg of calcium do they provide?
Chart information obtained from the National Institutes of Health
* DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs so consumers can compare the nutrient contents of foods and dietary supplements in relation to a total diet.
Should my child take a calcium supplement?
Certain medical conditions or diets can make it tricky to meet the recommended daily calcium intake despite your best efforts. If this is an issue, be sure to consult your family physician to see if calcium supplements are appropriate.
What other nutrients are needed for strong bones?
While calcium plays a vital role in healthy bones, there are other key nutrients involved as well. For example, vitamin D actually aids in calcium absorption. Additionally, phosphorus, magnesium, and vitamin K are also important nutrients for strong bones as kids grow. Physical activity and other weight bearing exercises have been found to help build strong bones.
What if my child is lactose intolerant or has a milk allergy?
Milk alternatives are becoming increasingly popular and there are lots of non-dairy sources of calcium to choose from today. Examples of these include rice milk, hemp milk, coconut milk, soy milk, and oat milk to name a few. Keep in mind, as with any food/beverage substitution there are pros and cons. Milk alternatives contain varying amounts of calcium, vitamin D, fat, and protein.
Kids’ taste preferences, family diet, and budget can all impact which option best suits your family. The most important thing is to ensure your child is still finding ways to meet their calcium, vitamin D, fat, and protein needs if they aren’t getting it from cow’s milk. Make sure to compare the calcium content of milk alternatives when deciding on the best choice for your child’s diet to meet their nutritional needs.
Remember, there are several different ways to get calcium for kids other than dairy. These can include items such as leafy green vegetables, soy yogurt, whole nuts, navy beans, sweet potatoes, and the list goes on. Refer to the chart above for other non-dairy options for the best sources of calcium.
How do I check nutrition labels for calcium?
The U.S. Food and Drug Administration (FDA) requires calcium to be listed on nutrition labels. You will find calcium listed as a percentage. Anything that contains 20% or more of the Daily Value (DV) is considered to be a good source of calcium. However, if a product contains less than 5% of the DV it would have a low calcium content.
My Plate
When you feel overwhelmed by all the nutrition information out there and are at a loss for how to feed your kids, then go back to the MyPlate method. This is the easiest way to evaluate what food groups may be lacking in order to help meet all the nutritional needs of your child’s diet. The goal is to add a rich source of calcium at each meal to help your child meet their calcium needs. This may mean simply offering a glass of milk with each meal. Consider adding fortified cereals at breakfast. You may also offer string cheese or yogurt as snacks if your child dislikes milk to drink.
While we would like to see our kids have a balanced diet at each meal, we must realize that is not realistic 100% of the time. As a mom you are juggling meal times, kid’s events, laundry, bath time, and the list goes on. Make sure to cut yourself some slack and do what you can. There are days when you will prepare super nutritious meals and your kids will eat like a champ. On other days it’s frozen pizza and your toddler only eats two bites. In the end, it all balances out.
In Summary
Some food groups are more difficult for kids to accept than others and that’s okay. If that’s your kid, you’re not doing anything wrong. Your child is learning to experience new tastes and textures every day. If you need more help, download my free picky eating guide to find simple and realistic tips to help your child expand their food list.
