How to Meet Child Calcium Requirements

Most everyone knows calcium is important for strong, healthy bone growth. But calcium also plays a key part in muscle development, as well as the nervous and endocrine systems. KidsHealth reports that most kids don't get enough calcium, mainly due to the amount of soda that many kids drink. The Office of Dietary Supplements states that children ages 4 to 8 need 1,000 milligrams of calcium, and children ages 9 to 13 need 1,300 milligrams.

Things You'll Need

  • Dairy products
  • Leafy greens
  • Grains
  • Supplements (optional)

Instructions

    • 1

      Offer plenty of dairy at mealtimes and snack times. When your child asks for soda at dinner, pour a glass of milk instead. Have a cup of low-fat fruit yogurt ready for her when she gets home from school. If your child is lactose intolerant, calcium-fortified juices or soy milk will provide roughly the same amount of calcium as milk, according to ChooseMyPlate.gov.

    • 2

      Prepare leafy greens like bok choy, chinese cabbage and broccoli for another good source of calcium. Try giving your child a side of steamed broccoli with melted cheddar cheese, and he will be getting roughly one-third of the calcium he needs for the day.

    • 3

      Opt for calcium-fortified grains like cereals and bread, and swap out your child's other regular carbs for replacements that are higher in calcium. Check the nutritional information on packaging to choose what is right for your family.

    • 4

      Supplement your child's diet with vitamins if she is not getting enough calcium through her regular diet. Always check with a pediatrician to find out which supplements you should use.

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