Article

Calcium and kids




Childhood and adolescence are the best times to build strong bones. Read on to learn how much calcium your kids need and get kid-friendly meal and snack ideas.


How much calcium do my kids need?

Age group Recommended amount per day Maximum amount per day
Children 4-8 years 1000 mg 2500 mg
Children 9-18 years 1300 mg 3000 mg


How do I help my kids get enough calcium? 

Encourage your kids to have 2-4 servings of Milk and Alternatives per day depending on their age and gender. Get a detailed list of food sources of calcium and tips on getting enough calcium


What are some kid-friendly calcium-rich meal and snack ideas? 


Easy snacks


Simple and fun meal ideas 

  • Make a salmon sandwich using canned salmon with bones.
  • Make oatmeal, cream of wheat, pancakes and French toast with milk or fortified soy beverage.
  • Try macaroni and cheese, scalloped potatoes made with milk, lasagne, broccoli and cheese quiche, cheese tortellini or cheese perogies.
  • Make cheese and bean quesadillas for a quick and easy dinner.
  • Make cream or milk based soups such as cream of mushroom, cream of chicken, cream of broccoli or cream of asparagus.
  • Just add cheese! Top vegetables like broccoli and cauliflower with melted cheese for a delicious side dish.
  • Add kidney beans, chickpeas, pinto beans and tofu to tacos, chilli or tomato sauce for added calcium.
  • Use evaporated milk in your favourite mashed potato recipe.


Delicious desserts 

  • Make a smoothie or mango lassi. You can make them with yogurt, milk, fortified soy beverage and kefir.
  • Teach your kids how to make fruit and yogurt parfaits, yogurt pops or muesli.
  • Serve milk based desserts such as frozen yogurt, milk shakes and puddings.
  • Mix chocolate milk and regular milk for a tasty after dinner beverage.
  • Add a spoonful of skim milk powder to smoothies or hot chocolate.

Have more questions about calcium and your kids? Call EatRight Ontario to speak with a Registered Dietitian for free. Call 1-877-510-510-2 or send an email.


You may also be interested in:

What you need to know about calcium
Food sources of calcium
Kid- Friendly Recipe Booklet

Last Update – November 10, 2016

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.