June 2008 - Vol 3 Issue 6
Kids Need Calcium
How to meet a child’s calcium requirements
by Michelle Gibeault Traub, R.D.
Have you ever noticed that children can play for hours without one thought of food? Good nutrition just isn’t on their “to do” list. That is why as a parent, one of your toughest roles is often that of food police. When it comes to calcium intake there is no better time to lay down the law.
Building a Strong Foundation
Growing up I was not exactly a healthy eater. I thought nothing of downing a whole row of Girl Scout cookies before heading out to play. But, there was one area where my Mom really insisted I comply and that was in drinking a daily glass of milk. She realized, after learning that my grandmother had signs of osteoporosis, that I was at risk of developing that debilitating disease. She knew too that if I didn’t lay a foundation of strong healthy bone during my growing years, I would regret those actions later. She was right. While I did unwillingly drink my milk as a kid, I began to slack off as a teen. Like most adults, I really wish I knew then what I know now - that the majority of my bone health was built in my youth and all I can do now is stave off bone loss. This is pretty powerful – the bones that will carry your child through to their golden years are being built right now! So, making sure your child gets the calcium they need every day is extremely important.
It Doesn’t Have to Be a Fight
In all reality though, getting your child to consume the calcium their growing body needs really doesn’t have to be a struggle. While milk and dairy products are an easy solution to meeting a child’s calcium requirements of 800 mg per day, they are not the only effective means of getting that vital nutrient. This is important to remember since some children take a firm “no dairy” stance and others actually struggle with lactose intolerance, an inability to digest the natural sugar (lactose) in dairy products. Not to worry though, there are many options for getting dairy-free calcium including:
Calcium Options for Lactose Intolerance & Dairy Avoidance
- A calcium supplement like Adora Calcium in Dark Chocolate. It doesn’t contain milk, has natural antioxidants from premium chocolate, and it tastes great. The only caveat – your child must be taught that it is a supplement and not candy, so they should only have one or two per day (for a total of 500 -1000 mg of calcium).
- Calcium-fortified juice – Juice is a favorite of most kids, so this is a very easy way to meet daily requirements. Just be sure to limit your child’s intake to 8-12 oz per day. Any more than that could bring on unwelcome weight gain.
- Soy Foods – Many older kids and teens have opted to live a vegetarian lifestyle. For them soy foods like tofu, soy milk, soy cheeses, and meat-substitutes are an excellent option. Many soy products are fortified with calcium, but always check labels to be sure*.
- Fortified Almond or Rice Milk – Milks made from nuts and grains are lactose-free, yet they are usually fortified with calcium and vitamin D. In addition, they come in kid-friendly flavors like vanilla and chocolate*.
- Yogurt & Frozen Yogurt – Yogurt has very little lactose, so it is often suitable for those with lactose intolerance. Put yogurt in the freezer for a frosty treat, or make plain yogurt more fun by adding fruit and blending it into a smoothie.
- Leafy greens – Kids don’t tend to be fans of greens, but if your child is willing to give them a try turnip greens, kale, and broccoli are all good sources of calcium. Spinach is also high in calcium, but it is not well-absorbed because of oxalates (See also “Calcium Enemies”).
- Dietary Enzymes – Individuals with lactose intolerance do not make enough of the enzyme lactase which is why they are unable to digest lactose. However, by taking lactase as a supplement before a meal, they are able to enjoy dairy products without experiencing gas or bloating.
Don’t Forget the “D”
While calcium is very important for bone health, we really can’t forget about the importance of vitamin D. Although vitamin D deficiency was once considered to be rare, recent research indicates that babies and children in the United States are showing signs of deficiency which can lead to softening of the bones. Unfortunately some of the healthiest activities can actually make the problem worse. For instance, breastfeeding, the most nutritious option for a newborn, can actually lead to vitamin D deficiency since breast milk does not contain this nutrient. In addition, sheltering your child’s delicate skin from the sun not only blocks the rays that cause skin damage; it also prevents the child’s skin from producing vitamin D. So what is a concerned parent to do? Discuss your options with your pediatrician. Some pediatricians are advocating a liquid vitamin D supplement for their tiny patients, but the choice will likely require blood tests to insure that your child is truly low in D.
With a little ingenuity and a lot of heartfelt persuasion, you can insure your child gets the calcium and vitamin D that will help them grow into a strong, healthy adult. They may not thank you now, but give them a few decades and they will be sure to appreciate your efforts.
*A Note on Reading Labels
Fortified foods can vary widely in the amounts of vitamins and minerals that they contain. Always read labels to be sure you are making a choice that will help meet your family’s calcium needs. Labels show calcium and vitamin D as percentages based on something called a Daily Value. The Daily Value for calcium is 1000 mg and for Vitamin D it is 400 IU. Keep in mind that daily values are based on the average requirement for adults. To determine how many milligrams of calcium are in the product simply add a zero to the percentage. For example, if the product has 20% calcium, then it actually has 200 mg (or 25% of a child’s daily requirement). Vitamin D is a bit trickier because you will actually have to do the math. If the product has 25% of the DV for vitamin D, then divide 400IU by 4 (25%) to get 100 IUs, or roughly 50% of a child’s daily vitamin D needs (Note: current recommendations are set at 200 IU, but some pediatrician are recommending children get 1000 IU per day).
References
Collins, Allyson T. Kids’ Low Vitamin D Worries Doctors. ABCNews.com. June 3, 2008. retrieved 6/11/08 LINK
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