How to Get More Calcium into Your Kids

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By Kristie Raburn
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Get More Calcium into Your Kids

Calcium is the most abundant mineral in the human body, yet greater than 50% of all children do not get enough calcium each day. As 70% of our calcium intake comes from milk and dairy products, without milk on the menu, children just are not getting the calcium they need for strong healthy bodies. Just 3-4 servings of dairy or calcium rich foods each day will significantly improve the strength of growing bones.

Difficulty: Easy

Instructions

Things You'll Need:

Milk
Cheese
Salmon
Tuna
Leafy Greens
Creataive Menus

Step 1

Encourage small changes. One glass of milk, instead of juice or soda, will give your child almost 25% of their daily required calcium. Add milk back into their diet in other ways by making simple recipe changes. Make creamy chicken soup by adding milk instead of water to condensed soup. Add dry milk powder to liquid non-fat milk to make it thicker without adding fat.
Step 2

Try different types of cheeses to see which ones your family will like best. Not everyone likes cheddar cheese. Try feta, brie or other cheeses for a totally different taste and texture. Buy string cheese for a quick after school snack. Add low-fat cheese to toast, a sandwich, a tortilla or a scrambled egg. A warmed tortilla with a slice of low sodium ham, low fat shredded cheese and scrambled eggs rolled together is an easy on-the-go breakfast for busy teens.
Step 3

Prepare grilled or baked salmon one a week. Salmon is rich in calcium and vitamin D. Salmon steaks and canned salmon are also excellent sources of omega-3s. Tuna is also a great fish for healthy bones and heart. Make a tuna casserole with a creamy milk sauce, tuna burgers with a slice of melted cheese, or a tuna sandwich with fresh green vegetables on the side for a vitamin buffet.
Step 4

Baked macaroni and cheese made with low fat milk and light cheese is another way to add calcium and vitamin D. When making mashed potatoes, mash with non-fat milk to bring the potatoes to the consistency your family likes best.
Step 5

Eat more dark greens. Dairy is not the only way to get calcium. Broccoli, spinach, swiss chard and mustard greens are a good source of calcium and iron.
Step 6

Eat more beans and nuts. Mineral rich sources such as beans, legumes and all varieties of nuts add to overall bone health.
Step 7

For strong bones, exercise is just as important as eating right. Get moving! Regular exercise helps keep bones strong and healthy. Activities that are especially helpful for bones are weight bearing activities such as jobbing, dancing, soccer or basketball.