As the mother of a child with a (now-former) dairy allergy and of two still picky, non-dairy eating boys, I worry about their calcium intake. But, I can’t force them to like yogurt or drink regular milk when it tastes foreign and evokes mixed emotions from my FA son.
Children between 4-8 yrs old require approximately 800 mg of calcium per day while pre-teens and teens require 1300 mg (adults, you need 1000 if you’re under 50 and not pregnant).
So, how else can you sneak calcium into their diets:
Alternate Milks and Drinks:
Calcium Fortified Orange Juice 8 oz 350
Calcium-Fortified Soy Milk 1 cup 300
Calcium-Fortified Rice Milk 1 cup 300
Non-Dairy Refrigerator Items:
Soy Yogurt 6 oz 300
Tofu 4 oz 240-400
Dark Leafy Greens:
Edamame, soybeans cooked 1 cup 175
Kale, cooked 1/2 cup 103
Broccoli, cooked 1/2 cup 47
English Muffin one 100
Waffle, frozen toasted one 81
Corn tortilla w/calcium (who knew?!) one 60
Don’t forget that when you add black beans, tahini (**if you’re not allergic to sesame seeds**), oatmeal, calcium enriched cereal or Nesquick into the mix you up your calcium intake as well.
Now go out and keep those bones strong!