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Helpful tips to get calcium every day
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Below are some helpful tips from The National Institute of Child Health and Human Development (NICHD) to help you and your family get enough calcium every day.
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Every day
Always keep low-fat or fat-free milk and dairy products in the house (for kids age two and older)
Put milk on the table during all meals and snacks
Parents can be great role models for a healthy diet. Drink milk yourself to provide a good example for your children
Learn to read food nutrition labels with your children to learn the calcium, fat, and other nutritional content in foods
Use calcium-rich foods in cooking and baking
Breakfast
- Add low-fat milk instead of water to oatmeal and hot cereals
- Drink a glass of milk or calcium-fortified orange juice
- Eat cereals with calcium added
Lunch
- Top bread with cheese and pop it under the broiler for a quick toasted cheese sandwich
- Serve calcium-fortified orange juice instead of soda
- Make mini pizzas or macaroni and cheese
- Pack calcium-rich lunches for your children - include low-fat yogurt or cheese
- Add low-fat or fat-free milk instead of water to creamed soups, such as tomato
Snacks
- Serve hot chocolate made from low-fat milk and chocolate syrup
- Try flavored milk like chocolate or strawberry
- Cut up raw vegetables for dipping into a low-fat yogurt dip
- Whip up fruit and yogurt smoothies in the blender
- Try some pudding made with milk
Dinner
- Make a salad with dark green leafy vegetables, such as spinach
- Top salads, soups, and stews of fresh vegetables with low-fat shredded cheese
- Serve broccoli or cooked dry beans as a side dish
- Add tofu made with calcium to stir fry and other dishes
- Try rice pudding made with low-fat milk for dessert
- Use flavored yogurts as topping for fruit for dessert
- Top baked potato with low-fat yogurt or low-fat or fat-free sour cream
Source: NICHD.NIH.gov
General Calcium Sources:
- Office of Dietary Supplements, National Institutes of Health
- Osteoporosis and Related Bone Diseases - National Resource Center, National Institutes of Health
- National Osteoporosis Foundation
- Bone Health and Osteoporosis: A report from the U.S. Surgeon General
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