Osteoporosis is a pretty big word for most kids. And it’s an ailment
few, if any, children know anything about.
But it’s important for even young ones to know how important it is to
drink their milk — and eat other sources of calcium — to avoid thinning
of the bones.
Osteoporosis has its roots in childhood," according to the
nutritionists at Children’s Mercy Hospitals and Clinics. Researchers
believe that increasing your child’s daily intake of calcium by age six
will help her develop strong, healthy bones that will last a lifetime.
You can ensure that your child gets enough calcium through a daily
nutritional plan beginning as soon as the child starts on solid foods.
Don’t give your young baby milk from a cow. Babies under one cannot
fully digest it. Breast milk or iron-fortified formula, along with baby
food at the appropriate age, is all your child needs nutritionally
during the first year of life.
Here are some kid-friendly suggestions for children over the age of one:
- Use low-fat yogurt liberally. With more calcium per ounce
than milk, yogurt is a great low-fat source of nutrients. You can
substitute yogurt for mayonnaise, sour cream, vegetable dips or tartar
sauce.
- Get creative with milk. If the kids won’t drink milk
straight, try mixing it with cereal or in a milk shake. Milk can be
added to tomato soup, or chocolate flavoring can be added to milk.
- Serve calcium-rich vegetables often. Both broccoli and
carrots contribute calcium to the diet, as well as less-familiar
veggies, like turnip greens, bok choy and kale. When introducing a new
vegetable to your children, serve it alongside a favorite food or mix
it with your child favorite assortment of stir-fry.
- Add powdered milk to casseroles, soups or cooked cereals.
- Experiment with different sources of calcium. Sardines are
high in calcium; as is tofu. You can add slivered almonds to cooked
vegetables or casseroles. Some of a child’s favorite foods, such as
pizza, ice cream or macaroni and cheese are good sources of calcium
too.
- Consider serving calcium-fortified foods. If your child
refuses to eat dairy products or is unable to because he/she is lactose-
intolerant or allergic to milk, you can still get calcium through
calcium-fortified foods such as orange juice or bread. You also might
want to try lactose-reduced milk. (A note of caution: Some supplemented
drinks contain so much sugar they are little more than calcium-
fortified sugar. Evaluate the overall nutritional value of a fortified
food from its label before you buy it.)
- Use calcium supplements safely. Supplements should only be
used after consulting with your pediatrician or a registered dietitian.
It’s best to take a food-first approach to calcium. Emphasize fresh
fruits and vegetables, milk, yogurt, cheese and calcium-fortified foods
over calcium supplements.
It’s important to know that high levels of protein or sodium in the
diet can cause the body to lose calcium, while exercise helps calcium
be absorbed.
Although your child today may not appreciate the idea of an old-age
free of broken bones, it’s not too early for you to start him or her on
the road for a healthy and strong lifetime. A calcium-rich diet is one
important ingredient.
