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Calcium Requirements for Preschoolers
Preschoolers need calcium for proper bone and tooth development as well as other basic body functions. As you can see below, milk is the winner when it comes to calcium rich foods. If your preschooler drinks milk or eats dairy products, getting enough calcium each day can be easy. If your preschooler eats little or no dairy products, meeting calcium needs will take a little more planning. Here are preschooler daily calcium needs and a list of calcium-rich foods.
Preschooler Daily Calcium Needs
The recommended daily intake of calcium for preschoolers is 500-800 mg:Age 1-3: 500 mg/day
Age 4-8: 800 mg/day
Good Sources of Calcium
Milk, 1 cup (8 fl oz) - 290-305 mg calciumYogurt, plain, lowfat, 1/2 cup (4 oz) - 210 mg calcium
Yogurt, sweetened and flavored, unfortified - 130-150 mg calcium
Cheese, cheddar, American, etc. (1 oz) - 150-225 mg calcium
Cottage cheese, lowfat (1/2 cup) - 70 mg calcium
Spinach, cooked (1/2 cup) - 120-150 mg calcium
Soybeans, cooked (1/2 cup) - 130 mg calcium
Almonds (1 oz, about 24) - 70-75 mg calcium
Sweet Potato, mashed (1/2 cup) - 45 mg calcium
Beans, Great Northern, navy, pink, pinto, red kidney, garbanzo (1/2 cup) - 40-65 mg calcium
Calcium Fortified Foods
Calcium is added to certain packaged foods during processing or for fortification. Check the labels for each of these foods to see how much calcium is in a serving.
Tofu
Fortified breakfast cereals
Orange juice
Snack bars
Soy milk and Rice milk
Dairy-Free Diets - Alternative Sources of Calcium
In general, milk and dairy products have the most and the best absorbed forms of calcium. If your preschooler doesn't drink milk or eat dairy products, a diet that is carefully planned to contain non-dairy foods with high levels of calcium is needed. In addition, fortified foods or calcium supplements may be required. For more information, see the article - What If My Preschool Doesn't Drink Milk?
Sources
U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA Nutrient Database for Standard Reference, Release 19. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/nutrientdata
Institute of Medicine, Food and Nutrition Board, Dietary Reference Intakes.
by Kati Chevaux
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