Easy Food Pairings to Boost Calcium
*Disclaimer: this article is not meant to be individual medical/nutrition advice but for education purposes only. Each child’s nutritional needs are different.
Is your child getting enough calcium?
As parents we think a lot about avoiding the ‘bad stuff’ in our kid’s food. But what’s equally important is making sure we give our kids the ‘good stuff’.
Calcium is the ‘good stuff’. Kids need it, and if they don’t drink milk or calcium fortified milk alternatives then it’s important to consider which foods you can offer to boost their calcium intake.
This article will help you understand why Calcium is so important for your little one's development, and provide easy recipe suggestions to make sure they're getting as much as they need.
Why does calcium matter?
Calcium is a mineral that supports the structure of children’s bones and teeth. Bones are built over time by bone cells that take turns breaking down old bone and forming new bone. These bone cells also control how much calcium comes and goes, to and from the bone.
This dynamic process is necessary for making bones as strong as they can be. This carries on throughout childhood and adolescence. Once we reach the (approximate) age of 25yrs old, our bones will have reached their ‘peak bone mass’. This is the point in our life when our bones are the strongest they will ever be. After that, unfortunately for us adults, bone mass naturally begins to slowly decline.
Early nutrition, along with genetics and exercise, helps children and adolescents reach their highest peak bone mass potential. Think of this as building a mountain as tall as possible, so that the descent takes a very long time. We don’t want to develop brittle bones and be at risk for fractures prematurely in middle adulthood, but rather, to prolong the natural process of bone loss as long as possible.
Calcium also plays an important role in muscle function and the health of our nervous system.
5 easy food pairings to boost calcium in your child’s meal
Ricotta cheese
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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Ricotta has more calcium than cottage cheese.
Its mild flavor makes it easy to add to other foods for a hit of calcium (and protein too!)
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½ cup ricotta (partly skim milk) = 330mg calcium
½ cup ricotta (whole milk) = 255mg calcium
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Fusilli or other fun pasta shapes.
Inspired calcium-rich pasta: Mix ricotta with Cerebelly Butternut Squash puree, warm together in saucepan, pour over pasta. |
Tofu
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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Tofu is mild tasting and soft.
Did you know that the amount of calcium in tofu can depend on the way it’s prepared? Check the nutrition facts label to see if it’s a good source of calcium (>15% Daily Value)
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¼ cup tofu = 175mg calcium |
Coconut milk Cerebelly Purple Carrot Blueberry puree Frozen blueberries
Inspired calcium-rich smoothie: Mix soft tofu in a blender with the above ingredients, add a couple ice cubes and blend it up. |
Sesame butter/tahini*
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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Sesame tahini is a unique way to boost calcium in a meal.
Gives your child an opportunity to try a new taste.
*Sesame is a common allergen. Ask your medical provider if you are unsure if you should offer sesame. |
1 tbsp sesame tahini = 65mg calcium |
Chicken Lemon Greek yogurt
Inspired calcium rich chicken marinade: Mix sesame tahini with lemon juice and Greek yogurt. Marinate chicken breasts in mixture for 2 hrs. before roasting/baking. |
Cheese
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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Hard cheeses such as Swiss and cheddar often have more calcium than softer cheese because they have less water content. |
1 oz cheddar cheese = 240mg calcium
1 oz mozzarella cheese =120mg calcium |
Cerebelly Smart Bars
Inspired calcium rich snack: Shred or cube cheese and serve alongside a Cerebelly Smart Bar, for a nutritionally balanced snack. |
Milk and calcium fortified plant-based milk alternatives
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Why |
How much calcium does it give |
Pairs well with… |
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Drinking milk (cow’s milk or plant-based milk) is the easiest way to ensure kids are getting enough calcium.
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1 cup fluid milk = 300mg calcium
1 cup calcium fortified plant-based milk alternatives = 300mg calcium
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Your child’s favorite cup and reusable straw!
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Calcium requirements based on age**
**Dietary Reference Intake (DRI)
About
the author
Stacey Segal BScA, MSc, RD
Stacey is a pediatric dietitian and a mom of two little eaters. Her career has been dedicated to nourishing babies, toddlers and kids. She’s a staff dietitian at The Hospital for Sick Children, Toronto, specializing in neuroscience. Stacey is also the founder of the Prenatal and Pediatric Nutrition Clinic at GSH Medical, and a nutrition writer for AboutKidsHealth website. Being a mom herself, she has experienced the challenges that come with feeding kids. She’s passionate about helping families raise well nourished kids right from the start!
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