Recommended Daily Dietary Allowances for Calcium Age Calcium Intake 0 to 6 months 400mg 6 months to 1 year 600mg 1 to 3 years 800 mg 4 to 6 years 800 mg 7 to 10 years 800mg 11 to 18 years 1200 mg Food ID: 938737
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CALCIUM IN YOUR CHILD’S DIET Recommended Daily Dietary Allowances for Calcium Age Calcium Intake 0 to 6 months 400mg 6 months to 1 year 600mg 1 to 3 years 800 mg 4 to 6 years 800 mg 7 to 10 years 800mg 11 to 18 years 1200 mg Food Sources of Calcium Dairy Foods Serving Calcium (mg) Milk, whole, 2%, 1%, skim1 cupMilk, evaporated½ cup Beans and Bean Products Serving Calcium (mg) Tofu, medium firm or firm, made withCalcium sulphateTofu, firm or extra firm, made with Sulphate and magnesium chlorideWhite beans¾ cupNavy beans¾ cup Grains Serving Calcium (mg) Bannock1 med (37g)Oats, instant, regular, no sugar added1 pouch Nuts and Seeds Serving Calcium (mg) Tahini (sesame seed butter)2 TbspAlmonds, dry roast¼ cupAlmond butter2 TbspSesame seed kernels, dried¼ cup Meats, Fish and Poultry Serving Calcium (mg) Sardines, Atlantic, canned with bonesSardines, Pacific, canned with bonesSalmon, canned with bones Non Dairy Drinks Serving Calcium (mg) Fortified rice or soy beverage1 cupOrange juice fortified with calciumand Vitamin DcupRe
gular soy beverage1 cup Vegetables (cooked) Serving Calcium (mg) Turnip greens½ cupChinese cabbage/ bok choy½ cupOkra½ cupMustard greens½ cupKale½ cupChinese broccoli/ gai lan½ cupBroccoli½ cupSpinach½ cup Fruit Serving Calcium (mg) Orange1 med Othe Serving Calcium (mg) Blackstrap molasses1 TbspBread (Wonder) 1 Slice300mg Asian Foods Serving Calcium (mg) Dried fish, smeltDaylily flowerTempeh, cookedFat choy (black moss), driedSoy bean curd slab, semisoftSoybean milk film, stick shapeSeaweed, Wakame, rawcupSeaweed, dry (agar)½ cup CALCIUM SUPPLEMENTSIf your child is unable to receive adequate calcium through foods, he or she may require a calcium supplement. Deciding which supplement is best can be a difficult and confusing task. First, you determine how much more calcium your child requires above the amount received through diet. Then you identify which supplement will provide that amount of emental calcium in the smallest daily dose and at the lowest cost.Calcium supplements are always combinations of calcium with some other chemical. The most common forms are calci
um carbonate, calcium lactate, and calcium gluconate. Current evidence suggests that the body absorbs each of these equally well. However, each calcium sorce contains adifferent concentration of calcium:Calcium carbonate 40% calciumCalcium latate13% calciumCalcium gluconate 9% calciumUse the following table to help decide which calcium supplement is best for your child. As a rule, bone meal and dolomite are not recommended sources of calcium because they can be contaminated with heavy metals such as lead and mercury. Calcium Supplements* Elemental Calcium (mg) Calcium Carbonate Liquid: Titralac Plus 1 tsp.Tablet: OsCal500 1 tabletOsCal 250 + D 1 tabletOsCal 500 + D 1 tabletCaltrate 600 1 tabletCaltrate 600 + D 1 tabletAntacid: Tums 1 pillTums E X 1 pillTums Ultra 1 pillTums 500 1 pillTitralac 1 pill Rolaids 1 pill 250 + 125 IU D500 + 125 IU D600+ 200 IU D 220 Calcium Lactate Tablets: Calcium Lactate 1 tablet (various brands)
85100 Calcium Gluconate Liquid:Neocalglucon 1 tsp.Pill: Calcium Gluconate1 tablet (various brands) 11590 * Many stores have their own brands which may be equivalent and have a lower cost. Vitamin D Recommended Daily Dietary Allowances for Vitamin D Age Vitamin D ( I U) * 0 to 9 years 800 mg 9 years and up 1500mg * (IU) = International UnitThere are only a few food sources of Vitamin D. Good sources of Vitamin D are fortified foods and beverages such as milk, soy drinks, orange juice and margarine. Check the labels on these foods. Fish, liver and egg yolk are the only foods that naturally contain Vitamin D.Food Sources of Vitamin D Food Serving Vitamin D (IU) Milk1 cupFortified rice or soy beverage1 cupFortified orange juice½ cupFortified margarine2 tspEgg yolkHering, cookedTrout, cookedMackerel, cookedSalmon, Atlantic, cookedSalmon, chum, cannedSalmon, pink, cannedSalmon, sockeye, cannedSardines, Atlantic, cannedSardines, Pacific, cannedTuna, canned, light or whiteTuna, yellowfin (albacore, ahi), cookedTuna, skipjack, cookedTuna, bluefin, cooke