Calcium in your child s diet (1993)
Key points below
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
| Age | Calcium needed per day* | Vitamin D needed per day* |
|---|---|---|
| 0 to 6 months | 200 mg | 400 IU |
| 6 months to 1 year | 260 mg | 400 IU |
| 1 to 3 years | 700 mg | 600 IU |
| 4 to 8 years | 1,000 mg | 600 IU |
| 9 to 18 years | 1,300 mg | 600 IU |
| 19 to 30 years | 1,000 mg | 600 IU |
*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
| Product | Amount | Calcium (mg) |
|---|---|---|
| Milk | 8 ounces (1 cup) | 300 mg |
| Cheese* | 1 ounce | 215 mg |
| Fortified soy milk, plain and flavored | 8 ounces (1 cup) | 300 mg |
| Yogurt* | 5.3 ounces (1 container) | 180 mg |
| Frozen yogurt | 1/2 cup | 100 mg |
| Cottage cheese | 1/2 cup | 95 mg |
| Ice cream | 1/2 cup | 90 mg |
| Pudding, ready to eat | 1 container | 50 mg |