Calcium for Kids Who Don't Like Milk

The old ad for milk was not wrong; it really does do a body good, as it is loaded with calcium.  In young people, calcium aids in the development of strong bones, which will continue to strengthen throughout adolescence until they begin to decline in young adulthood.  For females, it is even more important for bones to reach their maximum potential due to the risk of osteoporosis later in life.  But if your child refuses to drink milk, how can you ensure that their diet contains adequate calcium?

First, understand how much calcium they should be consuming.  For children 1-3 years of age, it is suggested that they consume 700mg/day, 4-8 year-olds 1,000mg/day, and 9-18 year-olds is 1,300mg/day.  For those who cannot visualize milligrams, one cup, or eight ounces, of milk contains approximately 300mg of calcium.  On most labels, calcium is given as a percent of the "Daily Value," which is the amount that is recommended that should be included in the healthy diet of an average adult, and, in the case of calcium, is 1,000mg.  Thus the percent given may represent a larger or smaller percentage of what your child actually needs.   

For a child who will not drink one glass of milk, the three to four needed to meet their calcium needs is out of the questions, so parents must help them to consume other foods that contain calcium.  Below is a list of healthy, kid favorites that are also rich in calcium:

50-100mg/ Serving
1 navel orange (60mg)
1 cup of kiwi (60)
1T Parmesan cheese (70)
1/4 cup almonds (72)
1 medium egg (55)

100-200mg/Serving
1 tube of yogurt (100mg)
1 packet instant oatmeal (105)
1 cup Cheerios (114)
1 slice American cheese (165)
1 cup Greek yogurt (180-200)
1 cup broccoli (180)
1 cup white beans (191)
1 Clif Kid Honey Graham Z Bar (200)

300-400mg/serving
1 cup yogurt (300-450mg)
1 cup Kefir (300)
1 cup calcium fortified orange juice (300)

If a child's objection to milk is merely surrounding taste, adding a small amount of chocolate at home may silence the protests and only minimally adds to the calories, whereas store-bought flavored milk is loaded with added sugars.  Cereal will also kick up milk's flavor, so adding a little extra to their cereal bowl may be a mutually agreeable solution.  Depending upon your cereal and how manufacturers add additional nutrients, many may wash off in the milk, so drinking the leftover milk may be the only way to ensure that all of the calcium from the cereal is consumed. 

The intake of calcium is only part of the equation, as it must be absorbed, and common unhealthy habits may be getting in the way.  Smoking, and the consumption of alcohol, sodas, and other caffeinated beverages, all interfere with the way that the body absorbs calcium, as does a lack of Vitamin D.  Vitamin D is contained in many fortified foods and supplements, and naturally, in some fishes and mushrooms, but the best way to ensure adequate amounts is to spend time in the sun.  Far from an endorsement for sun bathing, a fair-skinned person can spend as little as ten minutes in summer, midday sun with arms and legs exposed without sunscreen and produce up to 10,000 international units (IU) of the vitamin (the government currently recommends 200 IU's per day for those under 50 years of age, but scientists believe that may be inadequate).  Those with darker skin may require 15-20 minutes and people with black skin may require up to sixty minutes, but research is ongoing to determine optimal times for the elderly and those with darker skin.

For some parents the calcium battle may not be fought with a young child but an adolescent, and it may be a very small part of the larger war of body image and eating disorders.  Adolescents often perceive of dairy products as being fatty, and it may be one of the first food groups that they cut out of a desire to lose weight.  Offering skim milk, which contains the same amount of calcium as whole milk but with none of the fat may be an option, but at this age, educating them about their body's needs and, for females, the import of calcium with preventing osteoporosis, may be helpful.