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What is Calcium and Why is it Important for Your Child?
Calcium During the Teen Years
Children are in a constant state of growth so it is very important they get enough calcium throughout childhood and the teenage years. The teen years are when bone growth is at its peak. It is also a time when soda intake can rise and milk intake can decrease. Aside from displacing milk, a significant source of calcium, studies have shown that soda consumption may have negative effects on bone health. It is very important that teens be encouraged to get adequate amounts of calcium rich foods and limit soda intake.
So, how much calcium does your child need? Below is a quick breakdown by age:
Calcium can be found in a variety of foods. Dairy products are particularly rich sources. Below is a sampling of calcium rich foods:
|Food||Mg of Calcium|
|1 cup Skim Milk*||300|
|1 cup Low-Fat Yogurt||345|
|1 oz. Cheddar Cheese||200|
|1/2 cup Cooked Spinach||140|
|1/2 cup Tofu||130|
|1/2 cup Almonds||90|
*Reduced fat or skim milk is acceptable for children over the age of 2. Children under 2 years of age should receive whole milk.
Tips to Increase Calcium Intake