"But I don't want milk! Do I really need to drink it?”
Coercing kids to consume calcium is a day-to-day struggle
for some parents. All of us know milk is good for bones, but isn't there a
different option? What about kids who don't like milk-- or can't have dairy
products due to lactose intolerance?
Cleveland Clinic doctor David Shafran, MD, understands. Here
are the top five things he wishes parents to understand about milk, calcium and
helping kids build strong bones.
1. Every child needs to have calcium.
There's no way around it. "Calcium is extremely important
for bone growth, especially when kids are growing fastest, between ages 9 and
18," says Dr. Shafran. "In their twenties, they will obtain peak bone
mass. The stronger their bones then, the less risk of developing osteoporosis
later.".
According to the National Institutes of Health, here's the
amount of calcium your child should get per day:.
- Under 6 months-- 200 mg.
- 6-- 12 months-- 260 mg.
- 1-- 3 years-- 700 mg.
- 4-- 8 years-- 1,000 mg.
- 9-- 18 years-- 1,300 mg.
Calcium is a must for grownups as well (1,000-- 1,200
mg/day), but only to replenish bone that normally breaks down throughout life.
After teenage years, you can only maintain bone strength. You can't enhance it,
no matter how much calcium you get.
2. Milk and other dairy products are the best sources.
"Milk, yogurt, cheese and other dairy products are the
best and easiest ways to consume calcium," says Dr. Shafran. One cup (8
oz.) of milk has about 300 mg of calcium. So, three glass of milk per day can
put tweens and teens close to their recommended daily intake. "Even
chocolate milk counts," says Dr. Shafran. "Ice cream counts,
too.".
3. You can receive calcium from non-dairy foods.
Lactose-free milks, including soymilk and rice milk, are
good sources of calcium for kids who are lactose intolerant. Some green, leafy
vegetables also contain calcium, as does calcium-fortified orange juice-- which
is almost as bone-building as milk.
Compare the calcium in these foods:.
- Yogurt, plain, low-fat (8 oz.)-- 415 mg.
- Mozzarella cheese (1.5 oz.)-- 333 mg.
- Yogurt, fruit, low-fat (8 oz.)-- 313-- 384 mg.
- Cheddar cheese (1.5 oz.)-- 307 mg.
- Milk, nonfat (8 oz.)-- 299 mg.
- Soy milk, calcium-fortified (8 oz.)-- 299 mg.
- Milk, 2 % (8 oz.)-- 293 mg.
- Milk, whole (8 oz.)-- 276 mg.
- Orange juice, calcium-fortified (6 oz.)-- 261 mg.
- Salmon (3 oz.)-- 181 mg.
- Cereal, calcium-fortified (1 cup)-- 100-- 1,000 mg.
- Turnip greens ( 1/2 cup)-- 99 mg.
- Kale (1 cup)-- 94-- 100 mg.
- Ice cream, vanilla ( 1/2 cup)-- 84 mg.
- Bread, white (1 slice)-- 73 mg.
- Broccoli ( 1/2 cup)-- 21 mg.
4. Calcium supplements usually aren't necessary.
"It's very uncommon that I encourage giving a child
calcium supplements," says Dr. Shafran. "Because so many foods are
beefed up with calcium, it's hard not to eat it.".
The same is true for vitamin D, which helps the body absorb
calcium. While many adults take vitamin D supplements, kids usually get enough
through vitamin-fortified foods-- or by getting 5 to 10 minutes of sunshine
each day.
"Don't think that diet is the only factor in bone
growth and development," says Dr. Shafran. "Physical exertion--
particularly exercise that puts stress on your muscles and bones-- is equally
important." Weight-bearing exercises include:.
- Lifting weights.
- Walking.
- Jogging.
- Hopping.
- Climbing.
- Dancing.
According to the National Institutes of Health, children and
teens should get at least 60 minutes of physical activity every day and do
weight-bearing exercise at least three days per week.
So, if your kids have a bone to pick with milk, don't worry.
They still can get calcium from other sources and strengthen their bones with
weight-bearing exercise.
Serving to help your child or teen understand bone-healthy
habits now can build them up for a strong future.
Resources:
Children's Bone Health and Calcium: Condition Information.
Dietary Supplement Fact Sheet: Calcium.
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