How to get more calcium into your child

We all know that calcium is important to the growing child.  It helps strengthen their bones and teeth and is a necessary nutrient, it also helps muscles and nerves to work properly.  In order for calcium to be absorbed into the body we also need vitamin D.

Here is a chart showing the recommended amount of calcium for various ages

0-6 months	200 mg/day
7-12 months	260 mg/day
1-3 years	700 mg/day
4-8 years	1000 mg/day
9-18 years	1300 mg/day

Sometimes it's not that easy getting calcium into a child though especially if they are not fond of dairy products.  I take care of one of those children.  She doesn't like cheese or milk (unless it's chocolate milk) and isn't keen on yoghurt's. 

I know there has to be many parents and caregivers out there that also face the challenge of getting more calcium into their child's diet so I thought I would write a quick checklist of calcium enriched foods, some completely obvious and some not so much.

Milk and fortified Soy and Rice milk (check the label) - we mix half chocolate milk and half regular milk

Orange Juice - Tropicana make a calcium enriched one

Cheese - add a little on vegetables

Yoghurt - add to smoothies or eat the frozen kind (you can call it ice-cream, I won't tell)

Canned Sardines, Tuna and Salmon - not a top 10 common food with children but if your child likes tuna salad maybe you could sneak a little sardine or salmon in?

Fortified cereals - check the nutrition label on the box but a few good ones are Total, Raisin Bran, Corn Flakes

Dark green vegetables - such as spinach, kale, turnip greens, collard greens.  Again, not a top 10 with children but try chopping up fine and mixing in with soups (if you puree home made soups you can probably get away with adding a lot more).  I make a spinach artichoke dip that has a lot of cheese in it too....served with crackers or pita bread toasted that could add a great deal of calcium to the daily requirement.

Soybeans and Tofu - a lot of children these days like to snack on edamame.  You can get microwavable frozen pouches that are ready in minutes.  I make a stir fry with extra firm Tofu marinated in 'Soy Vay' you may be able to get away with calling it chicken if you chop it small enough????

Enriched breads, grains and waffles - what's easier than waffles in the toaster for breakfast?

Kefir - if you haven't heard of this look for it next time you go to the supermarket.  It's like a thick, yoghurt smoothie found near near the milk and yoghurt section

Most beans and hummus - I think  a lot of children these days like to dip, hummus makes a great snack

So those are the main foods with a lot of calcium, there are others including broccoli, seaweed, egg yolks, fortified margarine, pudding or custard made with milk, and almond butter to name but a few.  Start reading labels and scour the Internet for more ideas.

Good luck and healthy eating to you all.