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Calcium and Kids

young girl with glass of milk

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 calcium-rich snacks

Simple and fun calcium-rich 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 calcium-rich 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.

You may also be interested in:

What You Need to Know About Calcium
Food Sources of Calcium
Kid- Friendly Recipe Booklet

Last Update – April 26, 2018

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