Don't worry if your child can't drink milk; he can get plenty of calcium from other foods. Here are 12 effective and healthy ways to boost the calcium in your child's diet.
1. Chocolate and strawberry milk
If your child won't drink plain white milk, you can offer him flavored milk. Although these milks have a few more calories than regular milk, their calcium content is the same.
2. Yogurt
There are many flavors and varieties to choose from, from yogurt in cups to yogurt in tubes that can be sucked. There is bound to be one that your child will like.
3. Cheese
All types of cheese are rich in calcium. Choose varieties with 2% fat or low-fat to reduce the intake of whole and saturated fats.
4. Cottage cheese
It can be eaten on its own or mixed with your child's favorite fruits.
5. Calcium-fortified orange juice
8 ounces (about 226 grams) of calcium-fortified orange juice contains 300 milligrams of calcium, equivalent to the amount in a glass of milk.
6. Broccoli and dark green leafy vegetables
Try different leafy greens such as spinach, kale, collard greens, and mustard greens. Experiment with canned, fresh, and frozen varieties, and add butter for flavor.
7. Soy milk
Whether you choose plain soy milk or vanilla, chocolate, or strawberry-flavored soy milk, make sure it is a calcium-fortified product. Most soy milk sold on the market is now fortified with calcium, containing the same amount as regular milk.
8. Legumes
Not just green beans, all legumes are good to eat more of, such as kidney beans, lima beans, navy beans, and chickpeas. Most of them contain a considerable amount of calcium.
9. Smoothies
Children love to help you put things in the blender. Start with milk and yogurt, then let your child choose a favorite fruit to add.
10. Soup
Use milk instead of water to make broth or tomato soup.
11. Oatmeal and cooked hot cereal
When you cook oatmeal with milk, it will be thicker and tastier than when cooked with water.
12. Cheese sauce on vegetables
Learn to make a low-fat cheese sauce using skim milk and pour it over every vegetable your child eats, from broccoli and cauliflower to potatoes.