How to Meet Child Calcium Requirements

According to nutrition experts, most American children don't even come close to meeting their daily calcium requirements. At numbers that range between 500 and 1300 mg of calcium each day (depending on age), the demand is high enough that even with supplements, most kids are falling short of what they need. With a little planning and dedication, however, it is possible to increase calcium intake to optimal levels.

Instructions

1. Feed your child at least two servings of dairy a day, but don't think of milk as the only option. Include cheese, yogurt and buttermilk to meet calcium requirements without your child fussing about having to eat the same foods all of the time.

2. Give your child green, leafy vegetables. Broccoli, spinach and kale are especially high in calcium and are great alternatives for children who don't drink milk or consume enough dairy in general. Green, leafy vegetables are also high in vitamins and antioxidants, providing a double take on nutrients.

3. Use soy and rice products to meet your child's calcium requirement. Fortified soymilk, rice pudding and tofu are all great sources of calcium and protein. These products are especially good choices for vegan children and for those with milk allergies.

4. Add foods rich in vitamin C to your child's diet, as this improves calcium absorption and may help facilitate the digestion of calcium. Fortified orange juice may make meeting calcium requirements even easier, as many brands now come with both added calcium and extra vitamin C.

5. Use seeds and sprouts in foods consumed by older children. Sesame seeds are high in calcium, especially when combined with vegetables or other foods high in antioxidants.

Tips & Warnings

• Children with allergies to dairy products should start a special regimen of calcium supplements. Consult with your doctor if you suspect an allergy or deficiency to determine what dietary changes are needed.

• Stay away from processed American cheese. Not only is it a poor source of calcium, but it is also loaded with saturated fat.

• Avoid loading up on milk. Too much milk can produce diarrhea or cause stomach problems. Offer a variety of foods rich in calcium rather than focusing on dairy only.

• Don't give low-fat milk to children younger than 2 years old. They need the added fat to be able to process the nutrients properly.