You may recall the slogans “Got Milk?” and “Milk! It does a body good.” It true! Milk is good for our body! Why? One reason is its high calcium content. Calcium is an important mineral that is needed to build strong bones teeth. Not only that, but getting enough in childhood will help keep your bones strong for your entire lifetime.

In childhood, we are able to store calcium in our bones. Our bones are the strongest and most dense that they will ever be in our late teen years. This is why we recommend kids 9-18 get more calcium than any other age. If we do not consume enough calcium our body will take stored calcium from our bones. This can make your bones weak and more likely to break. This is especially true when we are adults and can no longer store calcium in our bones as we can as children. As an adult you must get enough calcium daily through diet and supplements.

Age in years	Calcium needed daily
4-8 year olds	800mg of Calcium per day
9-18 year olds	1300mg of Calcium per day
19-50 year olds	1000mg of Calcium per day

How do I get enough Calcium?

The best way to get calcium is through eating foods with high amounts of calcium. Generally 4 servings of calcium rich foods per day will get you the needed daily calcium. Some examples are found below:

• Milk, yogurts and milk products like cheese have the most calcium.
• Dark green leafy vegetables like kale
• Chickpeas, lentils, split peas, canned salmon
• Cereals, juices, tofu and soy milk WITH ADDED CALCIUM
• Add low-fat yogurt to pancakes, waffles, smoothies and dips.

Supplements. If you are not getting enough calcium through your diet, a calcium supplement will help. We recommend a calcium and Vitamin D3 supplement such as Calcitrate or a general pediatric multi-vitamin.

The following table shows the amount of calcium in a variety of foods.

Milk*, regular or low-fat, 1 cup	245–265
Yogurt, nonfat, fruit, 1 cup	260
Cheese, 1-oz slice	200
Ice cream, 1/2 cup	90
Frozen yogurt, 1/2 cup	105
Soy milk, calcium-fortified, 1 cup	200–500
Almonds, chopped, 1 oz	65
White beans, cooked, boiled, 1 cup	160
Salmon, canned with bones, 3 oz	205
Broccoli, cooked, 1 cup	60
Collards, cooked, 1 cup	265
Tomatoes, canned, stewed, 1 cup	85
Orange juice, calcium-fortified, 1 cup	300

Are there other things that help make our bones strong? Exercise like soccer, walking, running or dance will help make your bones strong. Getting enough Vitamin D will help as well.

To discuss specific questions about your child’s needs we would love to see you in clinic.