Calcium for Children and Teens

Why is calcium so important?

Calcium is the main mineral that strengthens bones. Getting enough calcium is important for everyone, but for children and teens, it is critical. These are the years that bones are growing fast and calcium is being stored in the bone to make them strong. Most of the stored calcium for bone strength is laid down by age 17. Helping your children get into the daily habit of eating enough calcium-rich foods decreases their risk for weak bones later in life.

How much calcium does my child need?

Unfortunately our children and teenagers are not getting enough calcium. National nutrition surveys show that most teen girls and almost half of teen boys are not getting the recommended amount of calcium they need. The amount of calcium in food is measured in milligrams (mg). For example, 1 cup of milk has about 300 mg of calcium in it.

The following are the recommended amounts of milk products containing calcium a child should have every day.

1 to 2 years old ..... About 1 and 1/2 cups of whole milk per day

4 to 8 years old ..... About 2 cups of fat free or low-fat milk per day

9 to 18 years old .... About 3 cups of fat free or low-fat milk per day

The calcium in 1 cup of milk is equivalent to the amount of calcium found in 1 cup of yogurt, 1 and 1/2 ounces of cheese, or 2 ounces of processed cheese.

What dairy foods are good sources of calcium?

Milk is one of the best sources of calcium. Babies under 1 year old should drink breast milk or iron-fortified formula. Children 1 to 2 years old should drink whole milk because certain fats are needed for development during this early stage. Between the ages of 2 and 5 years, gradually switch from whole milk to low-fat milk or fat-free milk. There are plenty of other dairy foods other than plain milk that are great sources of calcium. Try to set a good example by eating foods high in calcium yourself. Here are some ideas for adding calcium to your family's diet.

• Have low-fat or nonfat milk, cottage cheese and yogurt available for snacks.
• Cook hot cereals with milk instead of water.
• Serve yogurt smoothies instead of juice.
• Add yogurt to lunches or use as a dip when having a fruit snack.
• Add lean shredded cheese to baked potatoes, vegetables, soups, and salads.
• Use milk when making cream soups instead of water.
• Serve flavored milk or hot chocolate for an evening treat.
• Use Parmesan cheese topping for Italian dishes.
• Serve a healthy vegetarian pizza.
• Serve lean mozzarella string cheese with crackers and fruit for a snack.
• Make puddings with milk.

Aren't dairy products too high in fat to be healthy?

Whole milk dairy products are high in saturated fat and calories. However, nonfat or low-fat dairy products are great because the fat and cholesterol are skimmed off leaving a food high in protein, vitamins and minerals. You get the same nutritional benefits without the excess fat and calories. Recent research shows people who consume skim or low-fat dairy foods regularly may be more successful at losing weight and maintaining a healthier weight. Look for non-fat or low-fat milk and yogurt in the store. Choose reduced fat cheeses (available in all varieties, including mozzarella, Swiss, cottage and ricotta cheeses), and lower fat milk desserts such as frozen yogurt and low or non-fat ice cream. Non-fat buttermilk and cottage and ricotta cheeses can be used as substitutes for high fat ingredients, such as cream and sour cream in recipes.

What if my child can't or won't eat dairy foods?

Fortunately, there are many nondairy products that are good sources of calcium. Several brands of calcium fortified juices and soy foods are now available. Green vegetables, such as broccoli and kale, and fish with soft, edible bones, are sources of calcium too. Try adding some of these foods to your child's diet.

• Calcium-fortified citrus juices
• Leafy green vegetables
• Sardines and salmon with eatable bones (kids often like salmon cakes)
• Calcium-processed tofu
• Pinto beans (or any dried bean) as a side dish or on salads
• Bean burritos
• Waffles or pancakes
• Calcium-fortified breakfast cereals (topped with rice milk or fortified soy milk)

Many food products, like cereal, list the amount of calcium per serving on the box. Read food labels and look for foods that provide 10% or more of the daily value for calcium. Even with available nondairy choices, getting enough calcium without dairy can be difficult. Ask your health care provider or dietitian if your child should take a calcium supplement.