How much calcium does my child need?

Where can kids get calcium?

Milk and other dairy foods, like cheese and yogurt, are very good sources of calcium. One 8-ounce glass of milk has about 300 milligrams of calcium. Just a few glasses can go a long way toward giving kids the calcium they need each day. Milk also has other vitamins and minerals that are good for teeth and bones. The vitamin D in milk helps the body absorb calcium.

• Other healthy foods with calcium are dark green, leafy vegetables; orange juice with calcium added; and soy milk with calcium added. Be sure to see the food list on page 7 for some other foods with calcium.

Can everyone drink milk?

Some people get an upset stomach if they drink milk or eat dairy products. This may be (but is not always) a sign of lactose intolerance. Lactose is the sugar found in milk and dairy foods. When lactose is not digested it may cause an upset stomach, bloating, diarrhea, and gas. Lactose intolerance is not common in young children. It is much less of a problem if milk or dairy foods are taken with meals. Talk to your pediatrician if you think your child might have trouble digesting milk and dairy foods.

What kind of milk is best?

• Babies under one year old should have breast milk or formula with iron added.

• Children ages one to two should drink whole milk.

• Children ages two to five should be gradually switched to fat-free (skim) or low-fat (1%) milk.

Food Nutrition Labels

Food labels can tell you how much calcium is in one serving of a food. Look at the % Daily Value next to the calcium number on the food label.

• Try to eat and drink foods with 20% or more Daily Value of calcium (like milk). These foods are good sources of calcium.

• A food with 5% Daily Value or less has just a little calcium.

• For most adults, 100% Daily Value = 1,000 milligrams of calcium -- but children ages 9-18 need extra calcium, or 130% of the Daily Value. This age group needs 1,300 milligrams, an additional 300 milligrams of calcium each day. That means one extra 8-ounce glass of milk or extra servings of another calcium-rich food.