What are good sources of dietary calcium?
Milk, yogurt, cheeses, cottage cheese are generally great sources of calcium. Flavored milks such as chocolate, strawberry have as much calcium as plain milk but with more calories. Dark green, leafy vegetables such as kale and turnip greens are low in calories and high in calcium. Broccoli, tofu, chickpeas, lentils, split peas, and salmon are great sources, too. Spinach is not a good source of calcium. Calcium fortified juices and cereals can help boost the calcium in the diet, but limit your child to 8-12 ounces (11/2 cups of juice/day). There are ways to boost calcium in the diet of an older child/teen: Boost calcium in salads with beans, cheese, broccoli, tofu or almonds (if not allergic) Give yogurt as a light meal or snack. Add fresh fruit or mix in pancakes, salad dressings, dips and sauces Create special drinks with milk or yogurt-make shakes or smoothies Waffles and cereal fortified with calcium are great for breakfast! Add nonfat dried milk (1 tbsp=85 mg of calcium) to pancak
