Is my child getting enough calcium

"Milk and other calcium-rich foods are a must in kids’ diets. Calcium is the key building block for strong, healthy bones. But more than 85 percent of girls and 60 percent of boys, ages 9 to 18, fail to get the recommended 1,300 milligrams of calcium per day," says Kathy Nieder, MD, who specializes in family practice at Baptist Medical Associates.

That’s not surprising when you consider that many kids now drink more soda than milk. And teens who smoke or drink soda, caffeinated beverages, or alcohol may get even less calcium because those substances interfere with the way the body absorbs and uses calcium.

Milk and other dairy products are good sources of calcium. Babies get enough calcium through breast milk and formula, but children ages 1 to 3 need two 8-ounce glasses a day; those 4 to 8, three glasses; preteens (up to age 12), four to five glasses.

Dr. Nieder offers the following suggestions to help your child get more calcium:

• Be a role model. Your child is more likely to drink milk if she sees you doing so.
• Include other good sources of calcium in your child’s diet: cheese and yogurt, fortified orange juice (with calcium and vitamin D), fortified breakfast bars and cereal, broccoli, green leafy vegetables, and tofu made with calcium sulfate.
• Give your child plenty of fruits and veggies. Research shows the potassium in them helps your child’s body retain calcium.
• Allow for a lot of playground time. Weight-bearing exercise – running, jumping and even walking – makes bones stronger at any age.

"Teens, especially girls whose diets don’t provide the nutrients to build bones to their maximum potential, are at greater risk of developing the bone disease osteoporosis," Dr. Nieder adds.