Ways to help your child get enough calcium and ensure some strong bones

Children need their calcium to ensure strong bones. How much calcium a child has in their bones will affect how strong their bones are when they are older adults. That is why it is so important to help kids get enough calcium now, while they are growing and forming these bones. Read more about calcium.

Here are some tips:

• Kids need 2-3 servings from the milk group to get the amount of calcium and vitamin D their growing bones need.

• Kids learn their food choices when they are young from their parents. Point out foods you are eating that are high in calcium.

• Try to include a high calcium food at every meal

• Whole milk is high in fat. Look for low-fat or fat-free milk or milk related foods. If kids are used to whole milk, try changing to 2% first. Once they get used to that, you can try 1%. Make small changes so that it is easier for the whole family to be successful.

• For children who are lactose intolerant, choose lactose free milk products.

Breakfast: - Pour low-fat or fat-free milk over your breakfast cereal. - Have a cup of low-fat or fat-free yogurt. - Drink a glass of orange juice with added calcium. - Add low-fat or fat-free milk instead of water to oatmeal and hot cereal.

Lunch: - Add low-fat or fat-free cheese to a sandwich. - Have a glass of low-fat or fat-free milk instead of soda. - Have pizza or macaroni and cheese. - Add low-fat or fat-free milk instead of water to tomato soup.

Snack: - Make a smoothie with fruit, ice, and low-fat or fat-free milk. - Try flavored low-fat or fat-free milk such as chocolate or strawberry. - Have a low-fat or fat-free frozen yogurt. - Try some pudding made with low-fat or fat-free milk. - Dip fruits and vegetables into yogurt. - Have some low-fat or fat-free string cheese.

Dinner: - Make a salad with dark green, leafy vegetables. - Serve broccoli or cooked, dry beans as a side dish. - Top salads, soups, and stews with low-fat shredded cheese. - Toss tofu with added calcium into stir fry and other dishes.

Learn more about kids and calcium

click on image for free cards that kids can personalize for Mother's Day

source: Milk Matters