Calcium In Your Child’s Diet

Calcium in your child’s diet


Do you know how much calcium is required for your child? Calcium plays an essential role for bone health in child’s development. You have to know that near about 99% of calcium are deposited in bones as well as teeth. The children are increasing new bone up to their teenage hence they want a fixed source of calcium to maintain healthy growth. Therefore, today in this article we are discussing on how much calcium your child needs and also what the sources are to involve in their diet.

Calcium is a mineral and vital for good strength and development. Calcium is responsible for building strong bones and teeth, assisting blood clot, approving nerve and muscle function and triggering the enzymes that transform food into energy. Thus, consumption of calcium-rich foods or beverages is essential for your child.



Amount of calcium required for your child:

Now, here we are telling you the amount of calcium as well as some sources also. Remember one thing that the amount is mostly depends upon the age.

1 to 3 years old: 700 milligrams (mg) per day:

If you involve 1 and 1/2 to 2 cups of whole milk in your child’s diet every day then it provides 700 milligram of calcium to your baby. Low-fat or non-fat milk is great for children 2 years of age and older.

4 to 8 years old: 1000 milligram per day:

Near about 2 and 1/2 cups of fat free or low-fat milk offers 1000 mg of calcium to your child every day.

9 to 18 years old: 1,300 milligrams per day:

When your child drink about 3 cups of fat free or low-fat milk then 1300 mg of calcium he receives each day.

Now, here we are giving a table that is very useful to understand how much calcium rich food is given to the child.


Serving Size
Food or Beverage

8 ounces (237 milliliters)
calcium-fortified orange juice
300 milligrams

½ cup (118 milliliters)
broccoli, cooked
35 milligrams

1½ ounces (43 grams)
cheddar cheese
300 milligrams

½ cup (118 milliliters)
red beans
40 milligrams

6 ounces (177 milliliters)
225 milligrams

         1/2 cup
     chocolate milk
     144 milligram

1 ounce (28 grams)
80 milligrams

½ cup (118 milliliters)
collard greens
(cooked from frozen)
178 milligrams

4 ounces (113 grams)
ice cream, soft serve
120 milligrams


Way to include calcium in child’s diet:

I think all of you know that milk and dairy products are the best source of calcium because it involves added vitamin D that is essential for bone health. Below we are giving some tips by which you can give calcium to your child using these sources.

  • While making hot cocoa, cereal, and soup use milk instead of water.
  • Consumption of Parmesan cheese coating for Italian dishes. A 2 tablespoon serving adds about 140 mg of calcium. And also serve a healthy vegetable pizza made with low-fat cheese.
  • Consume calcium-fortified breakfast cereals with rice, soy milk, almond, or, or have calcium-fortified pancakes or waffles.
  • Give your child a lean mozzarella thread cheese with crackers and fruit for a snack. Style sweets with milk.
  • You have involved low-fat or nonfat milk, cottage cheese with fruit, or yogurt for snacks.
  • Add lean shredded cheese to baked potatoes, vegetables, soups, and salads.
  • If your child is fussy eater, then give chocolate or strawberry flavored milk.
  • Include a small vessel of grilled almonds for a snack. You can also use evaporated milk instead of regular milk.
  • Prepare “smoothies” with yogurt, fruit, milk and ice. Make cheese sandwich, and top salads, soups and tacos with condensed fat tattered cheese.
  • Eat green veggies such as broccoli and spinach, which can donate to calcium intake while providing other significant nutrients.

So, these are the calcium sources and tips to involve in your child’s diet. I hope you will find this article very helpful as well as informative. Take care of your child!

Is you child consuming calcium rich food?

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