I’m wondering whether my kids are getting enough calcium. How much do they need and about how much milk, cheese, yogurt, etc. is that?
I have a girl, 6 years, another girl, 3 years and a boy, 1-year. Thanks for your help!
Your 6-year-old child needs 800 milligrams of calcium per day. Your 3-year-old needs 500 milligrams of calcium per day and your 1-year-old needs 270 milligrams of calcium per day.
One cup of milk (depending on fat content) contains from 276 to 306 milligrams of calcium. Your 6-year-old needs 3 cups of milk, 3-year-old 2 cups and 1-year-old 1 cup each day which will provide each of your children with sufficient calcium. Or substitute 1 1/2 oz of hard cheese for 1 cup of milk.
One cup of low-fat yogurt with fruit has 338 milligrams calcium. Most yogurts with fruit are high in sugar-containing around 40 to 42 grams of carbohydrate per 1 cup serving with approximately 12 grams of carbohydrate coming from the milk. Unless your children have diabetes or they are very overweight (BMI >35), they don’t need sugar-free yogurt. Milk would be a better low sugar choice unless you buy plain yogurt and stir in fresh fruit for a calcium-rich snack.