Making Calci[Y]UM

Add extra milk to morning cereal,
as the secret is that milk
tastes better in a bowl!

An estimated one-third to half of all children are not getting a sufficient amount of calcium in their diet, which can lead to health problems in the short and long term, as calcium is vital for developing strong bones, which have to last a lifetime.  But if your child isn't eager to turn up the milk carton, what is a parent to do?

First, start early in the day, as breakfast offers the perennial favorite of cereal and milk.  Many cereals are "vitamin fortified," which means that manufacturers have added additional vitamins to the cereals that do not naturally occur in the ingredients.  Some of these vitamins are water-soluble or simply sprayed on, so when milk is added, some of the vitamins are washed off of the cereal, thus it become vital to drink the milk in the bottom of the bowl.
The trick for parents is in recognizing that milk in the bowl is better than milk in a glass.  Whether this is because it has the flavor of the cereal, a different color or temperature, or just that it is in a bowl, the reasons are as varied as the kinds of cereals, and if this is the logic of your household, do not question it, just (ah, you know it is coming!) milk it!  In our house, it means that my son's cereal has 2-3x the amount of milk it needs, which he then gets to drink with a straw, and will until the bowl is day.

No child can resist squeezable
frozen yogurt!

There are many other sources of calcium, but a favorite of children is yogurt.  Most children will readily consume yogurt in most any form, as it is fruity and sweet, but if your child is less than enthusiastic about the fruit-at-the-bottom cup that you present, try other forms.  At any given time, my son has three options for yogurt: drinkable, "cold," and "ola," which translate to Stonyfield's drinkable bottles of yogurt, Squeezers that can be frozen, or yogurt cups, to which we add granola.  Three options to one healthy food in a house with a child means that they get to make a choice that will always please mom and dad, as one cup of yogurt contains about 35% of the RDA of calcium, which is 5% more than the same serving of milk. 
The drawback of yogurt over milk is that it has more calories and sugar, even if the yogurt is low-fat (1% milk contains about 110 calories per cup vs. a cup of low-fat yogurt that contains about 170).  If you child is active, a few extra calories may not be of concern, but if your child is more sedentary, you will need to be cognizant of these calories and compensate for them elsewhere.  For a great lunch or breakfast option that mixes yogurt, milk , granola and fresh fruit for a calcium-packed meal, please visit "Bowl of Berries Lunch."
Cheese is another good source of calcium that most children like and it can be added to most any meal.  Make an omelet filled with veggies and cheese for breakfast, a grilled cheese with avocado and tomato for lunch, and pasta with fresh parm for dinner, or just offer a slice of cheddar for a snack.  Much like yogurt, cheese does have a drawback in its sodium, calorie and fat content, but as one ounce of cheese can meet up to one-third of your calcium needs for the day, cheese is about making informed choices.  For more information on making healthy cheese choices, visit "The Truth About Cheese and Health."

Salmon is a non-dairy source of
calcium and a flavorful fish that
many children enjoy.

For people who cannot consume milk, other calcium rich options include salmon (preferably Wild Alaskan) and whole wheat, such as found in bread, and can be combined in our Salmon Salad Sandwich.  Many beans and greens are also a great source, as are shrimp. 
Calcium is no longer limited to the glass of milk.  For many kids, it is now in a box and tastes like strawberry or chocolate, but if even adding an enticing flavor will not make milk the snack of choice in your house, get creative, as some calcium-rich food is sure to please.