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
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Make a salmon sandwich using canned salmon with bones.
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Make oatmeal, cream of wheat, pancakes and French toast with milk or fortified soy beverage.
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Try macaroni and cheese, scalloped potatoes made with milk, lasagne, broccoli and cheese quiche, cheese tortellini or cheese perogies.
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Make cheese and bean quesadillas for a quick and easy dinner.
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Make cream or milk based soups such as cream of mushroom, cream of chicken, cream of broccoli or cream of asparagus.
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Just add cheese! Top vegetables like broccoli and cauliflower with melted cheese for a delicious side dish.
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Add kidney beans, chickpeas, pinto beans and tofu to tacos, chilli or tomato sauce for added calcium.
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Use evaporated milk in your favourite mashed potato recipe.
Delicious calcium-rich desserts
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Make a smoothie or mango lassi. You can make them with yogurt, milk, fortified soy beverage and kefir.
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Teach your kids how to make fruit and yogurt parfaits, yogurt pops or muesli.
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Serve milk based desserts such as frozen yogurt, milk shakes and puddings.
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Mix chocolate milk and regular milk for a tasty after dinner beverage.
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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