Sources of Calcium for Children

Calcium is essential for strong teeth and bones and helps maintain muscles, proper functioning of the heart, blood clotting and nerve signals. Consuming adequate amounts of calcium early in life can help prevent rickets (softening of the bones) and osteoporosis (thin, weak bones). There are many foods you can include in your child's diet that are good sources of calcium.

Milk

• Milk, including whole, low-fat and skim milk, is an excellent source of calcium. Milk contains approximately 300 mg of calcium per 8-oz serving. Calcium fortified milk has approximately 400 mg per 8-oz serving. Low-fat and skim milk contain more calcium than whole milk because the calcium is not in the fat portion. When the fat is removed, more calcium-rich milk is added to make up the difference. Whole milk is recommended for children ages 1 to 2 years. After age 2, low-fat or skim milk is advised. Milk fortified with vitamin D is beneficial as it helps the body absorb calcium more efficiently.

Yogurt

• Yogurt is another good source of calcium that contains approximately 225 mg per 6-oz serving. However, calcium content may vary depending on the brand. Yogurt also aids in digestion and is a good source of protein and potassium.

Cheese

• Two ounces of American cheese or 1 1/2 oz. of cheddar cheese have around 300 mg of calcium. Cheese is a versatile food that can be added to many dishes such as sandwiches, crackers, pizza, tortillas, eggs and vegetables. Cottage cheese has approximately 70 mg of calcium in a 4-oz. serving. Fresh fruit can be added to provide more flavor.

Other Sources of Calcium

• Alternatives are available for children who are allergic to dairy products or who are lactose intolerant. Calcium-fortified, lactose-free milk products are available such as soy milk and almond milk; they come in different flavors including plain, chocolate or vanilla to satisfy fussy eaters.

  Green vegetables such as broccoli, spinach, mustard greens and Chinese cabbage also contain calcium. By nature, many children are fussy eaters and will not eat vegetables. Add cheese or dressings to make greens more appealing to children.

  Calcium is also added to breads, cereals, graham crackers, oatmeal and orange juice. Calcium supplements for children are available, but should only be used with a diet that includes food sources of calcium. Supplements are not meant as a substitution for calcium, but as an addition to the child's diet.