Calcium in your child s diet

Why are Calcium and Vitamin D needed?

• Calcium helps build and maintain strong bones and teeth.
• Vitamin D helps the body absorb calcium.  Sunlight helps the body make vitamin D.  During the winter, it can be hard to get enough daily sunlight.
• Some medicines, such as oral steroids increase the risk for bone loss.  To protect the bones, a calcium-rich diet is needed.

What are the best ways to get Calcium and Vitamin D?

• Choose 3 to 4 servings from the milk and dairy group every day.
• Add extra milk or cheese to pizza, soups, macaroni and cheese and baked goods.
• Limit carbonated or caffeinated drinks like coffee, tea and soda.   These drinks make it hard for the body to use the calcium. 
• Weight bearing workouts at least three to four times a week will also help your bones stay strong.  Walking, jogging, dancing, jumping rope, aerobics and skating are all good weight bearing exercises.
• Avoid smoking and alcohol.  They prevent calcium from being absorbed into the bones. 

How much Calcium or Vitamin D is needed?

Daily calcium needs by age

*Based on the 2010 Review of DRI’s (Dietary Reference Intakes)

How much calcium and vitamin D is in foods?

Use the chart to know the amounts of calcium and vitamin D in different foods. Take note of portion sizes. In general, dairy foods have the most natural calcium and are usually fortified with vitamin D.  *Not all brands are fortified with vitamin D and/or calcium. Be sure to read food labels to pick brands with vitamin D added.

Calcium food sources

Dairy