Ms. Mary Silva
Specializing in feeding and nutrition.
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 Ask Mary Silva
Ensuring That Milk-Haters Get Their Calcium | | | QUESTION | | | Dear Ms. Silva,
I understand that many children aren't getting enough calcium. I'm particularly interested in a picky seven-year-old who hates milk but likes some vegetables. What can I do to ensure that he gets enough calcium to stay healthy?— Roberta | | | ANSWER |
November 7, 2000 | | | Dear Roberta,
You're quite right to be concerned about calcium--children need it to develop healthy teeth and bones, now and in the future. Luckily, there are many ways to ensure that even the pickiest eaters get the amount they need. At seven years old, that's about 800 mg. a day.
First, don't give up on milk. One cup contains about 300 mg. of calcium, so it's a very convenient way to get a good dose of this vital nutrient. Even if a child doesn't like milk, try serving a small cup routinely with meals, maybe with a little chocolate or strawberry flavoring added as enticement. Cut down on his other beverage options, such as juice or soda, and try preparing child-pleasing foods that contain milk, such as muffins, pancakes, pudding, soups, and cheese sauces.
Other dairy products, such as cheese and yogurt, also provide a significant amount of calcium if eaten on a regular basis (buy low-fat varieties to avoid extra fat and calories). Ice cream or frozen yogurt often seems like a great way to sneak calcium into a child's diet, but he'd have to eat a lot of this filling, high-caloric, and often high-fat food to meet his daily calcium requirements.
On the non-dairy front, some vegetables also contain a good amount of calcium, as you indicated. These include white beans, lentils, chickpeas, broccoli, spinach, and sweet potatoes. Other calcium-laded foods include oranges, sardines, salmon, and tofu. Many brands of cereal and orange juice are fortified with calcium (check the labels), and these, too, can help a picky eater get the calcium he needs.
Finally, while you may think that giving children a multiple vitamin will satisfy their calcium requirements, check the label carefullymost brands don't contain a significant amount. However, many over-the-counter antacid tablets consist mostly of calcium, and some children and adults find it easy and pleasant to make up much of their calcium requirements by chewing one daily.
— by Mary Silva, M.S., R.D. |
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