Calcium plays an important role in strengthening bones and teeth, but it also helps muscles and nerves function properly. How much do you and your kids need?
- Kids (up to age 11): 700-900 mg daily
- Pre-teens & Teenagers: 1,000-1,200 mg daily
- Adults (ages 18-50): 1,000 mg daily
- Adults (51 and older): 1,200 mg daily
There are many easy ways to boost your calcium intake by sneaking these foods into your family’s diet:
- Add beans to soups, chili, and pasta dishes.
- Grate low-fat cheese over soups and salads.
- Enjoy a smoothie made with yogurt.
- Use milk instead of water in soups, breads, sauces, or salad dressings.
- Add milk to tea or coffee in the morning.
- Try plain yogurt as a vegetable dip.
- Stir some nuts into a yogurt cup as a snack.
- Include leafy vegetables in baked casseroles such as lasagna.
- Buy juices and cereals fortified with calcium.
- Drink skim milk instead of soda at lunch.
- Eat hot oatmeal made with milk for breakfast.
- Snack on crunchy broccoli instead of potato chips.
- Substitute plain low-fat yogurt for recipes that call for sour cream.
- Treat yourself to pudding made with skim milk for dessert.
- Take a daily supplement, available in capsules or chewable tablets.
