Calcium and your child

Milk and other calcium-rich foods are a must-have in kids' diets. After all, calcium is a key building block for strong, healthy bones. But most kids ages 9 to 18 don't get the recommended 1,300 milligrams of calcium per day.
That's not surprising when you consider that many kids now drink more soda than milk, which is one of the best sources of calcium. And teens who smoke or drink soda, caffeinated beverages, or alcohol may get even less calcium because those substances interfere with the way the body absorbs and uses calcium.
But at every age, from infancy to adolescence, calcium is one nutrient that kids simply can't afford to skip.

What Calcium Does

During childhood and adolescence, the body uses the mineral calcium to build strong bones — a process that's all but complete by the end of the teen years. Bone calcium begins to decrease in young adulthood and progressive loss of bone occurs as we age, particularly in women.
Teens, especially girls, whose diets don't provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.
Younger kids and babies who don't get enough calcium and vitamin D (which aids in calcium absorption) are at increased risk for rickets. Rickets is a bone-softening disease that causes severe bowing of the legs, poor growth, and sometimes muscle pain and weakness.
Calcium also plays an important part in making sure that muscles and nerves work properly, and in the release of hormones and enzymes. So if blood calcium levels are low, the body takes calcium from the bones to help these functions.
When kids get enough calcium and physical activity during childhood and the teen years, they can start out their adult lives with the strongest bones possible. For optimal bone health, the Institute of Medicine (IOM) recommends:

• 1 to 3 years old — 700 milligrams of calcium daily
• 4 to 8 years old — 1,000 milligrams of calcium daily
• 9 to 18 years old — 1,300 milligrams of calcium daily

Getting enough calcium is just part of the equation. Kids 1 to 18 years old also should get 600 IU of vitamin D daily. If you don't think your kids are getting the nutrients needed, talk to your doctor about changing their diet or using vitamin supplements.

Good Sources of Calcium

Of course, milk and other dairy products are good sources of calcium, and most contain added vitamin D, which is also important for bone health.
But don't overlook other healthy calcium-fortified foods, including orange juice, soy products, and bread. Here are some dairy and nondairy products that provide quite a bit of this vital nutrient:

Serving Size	Food or Beverage	Calcium
8 ounces (237 milliliters)	milk	300 milligrams
8 ounces (237 milliliters)	calcium-fortified orange juice	300 milligrams
2 ounces (57 grams)	American cheese	300 milligrams
1½ ounces (43 grams)	cheddar cheese	300 milligrams
4 ounces (113 grams)	tofu fortified with calcium	260 milligrams
6 ounces (177 milliliters)	yogurt	225 milligrams
½ cup (118 milliliters)	collard greens (cooked from frozen)	178 milligrams
4 ounces (113 grams)	ice cream, soft serve	120 milligrams
½ cup (118 milliliters)	white beans	110 milligrams
1 ounce (28 grams)	almonds	80 milligrams
½ cup (118 milliliters)	bok choy	80 milligrams
½ cup (118 milliliters)	rhubarb, cooked	75 milligrams
4 ounces (113 grams)	cottage cheese	70 milligrams
½ cup (118 milliliters)	red beans	40 milligrams
½ cup (118 milliliters)	broccoli, cooked	35 milligrams

Minding Your Milk

Milk and other dairy products are among the best and most convenient sources of calcium you can find. But who should get what kind of milk and when?

• Infants younger than 1 year old shouldn't have regular cow's milk because it doesn't have the nutrients a growing baby needs. Stick with breast milk or infant formula as your baby's major source of nutrition during the first year.
• Kids between 1 and 2 years old should have whole milk to help provide the dietary fats they need for normal growth and brain development. But they shouldn't have more than 16 ounces a day.
• After age 2, most kids can switch to low-fat or nonfat (skim) milk.

The good news is that all milk — from skim to whole — contains about the same amount of calcium per serving. The 2010 Dietary Guidelines recommend 2 cups (473 milliliters) of milk per day for kids 2 to 3 years old, 2½ cups (591 milliliters) for kids 4 to 8 years old, and 3 cups (710 milliliters) for kids 9 and older.