Why Calcium you ask?
Calcium is a mineral that builds strong bones in our bodies, and our little ones need them as they are ever so growing. An even better benefit is that calcium also helps us work our muscles and nerves, which is how we move and feel everything in our body.
This vital mineral also offers protection against bone related conditions like osteoporosis, rickets and frequent bone fractures.
Foods rich in calcium are:
Calcium and vitamin D are important nutrients at any age. They not only improve bone health in children and adolescents when bone mass is being built, but they prevent the start of osteoporosis in adults.
Calcium sources are also available for those who do not eat dairy products:
Calcium-fortified plant-based milk alternatives, such as soya milk, rice milk or almond milk.
Some leafy greens, such as collard greens, spinach and kales (sukuma wiki) and other traditional leafy green vegetables.
Nuts and nut butters, such as peanut butter or sesame butter (Tahini).
How to Ensure Your Child Gets Enough Calcium:
Vegetables: Serve each meal with colorful green vegetables like spinach, kale, green peas, and broccoli to make meals fun and nutritious.
Dairy: Add kid-friendly options like milk, natural yogurt, and cheese. Blend these into smoothies or pair yogurt with fruit for a healthy snack.
Oranges: Include oranges as a snack or breakfast item, or offer a glass of fresh orange juice to boost calcium intake.
Calcium-Rich Foods: Make sure each meal includes at least one food that’s rich in calcium.
Vitamin D: Ensure foods fortified with vitamin D are part of the diet, as it helps the body absorb calcium effectively.
How much calcium should my child take on a daily basis?
If taking dairy products like milk, the daily recommended amount is:
| Age Group | Daily Recommendation |
Toddlers | 12 to 23 months | 1⅔ to 2 cups |
Young Children | 2-3 yrs | 2 to 2½ cups |
4-8 yrs | 2½ cups |
|
Adolescent Girls | 9-18 yrs | 3 cups |
Adolescent Boys | 9-18 yrs | 3 cups |
Women | 19+ yrs | 3 cups |
Men | 19+ yrs | 3 cups |
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.