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Bone Health Diet

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Calcium

  • Calcium is an essential nutrient that works with vitamin D to help our bones grow and remain strong
  • When you eat enough calcium and vitamin D, you lower your risk of breaking your bones
  • It is very important for children to get enough calcium in their diet daily because their bones are growing

The table below provides an overview of how much calcium your family members need based on age:

Age

Calcium Needed
(milligrams)

High Calcium Food
Servings Needed Per Day

1-3 years

800 mg

3

4-8 years

800 mg

3

9-18 years

1300 mg

4

19-50 years

1000 mg

3

51+ years

1200 mg

4

Pregnant, lactating women

1200 mg

4

Pregnant, lactating adolescents

1600 mg

5


Calcium Rich Foods

Include High and Medium calcium containing foods in the diet everyday.

High-Calcium Foods
(250-350 mg per Serving)

Medium-Calcium Foods
(100-150 mg per Serving

Note:  3 medium-calcium servings = 1 high-calcium serving)
1 cup Milk (chocolate, nonfat, 1%, 2%, whole)
1 cup Yogurt     
1 cup Milkshake    
1 ½ oz Cheese (string, cheddar)
½ cup Ricotta Cheese
1 cup Pudding     
1 cup Custard or Flan
¼ cup Dry Nonfat Milk Powder   
1 cup calcium-fortified Soy Drink*
1 cup calcium-fortified Fruit Juice*		 1/8 of a 12” Cheese Pizza
½ cup Cottage Cheese (lowfat/nonfat)
½ cup Frozen Yogurt or Ice Cream
½ cup Tofu (calcium set/fortified)
2 Corn Tortillas
1 cup cooked Broccoli, Bok Choy
½ cup cooked Spinach
½ cup Refried Beans
¼ cup Almonds
1 cup Cooked, Dried Beans 
*  milk-free calcium foods

Notes about calcium in foods:

  • Calcium is sometimes added to foods that don’t contain it naturally – ie. Certain orange juice, Wonder Bread, Lactaid NF milk, Eggo Waffles…read the label
  • Medium-calcium foods can round out your child/teen’s daily calcium needs
  • Note: it takes 3 medium-calcium servings to equal 1 high-calcium serving

Creative Ways to Boost Calcium

Be creative w/ milk and milk products to boost up calcium:

Add milk instead of water to:

  • Hot cereal
  • Eggs
  • Soups
  • Mashed potatoes

Try milk powder in:

  • Meatloaf
  • Baked goods
  • Sauces
  • Gravies

Stir milk into:

  • Scrambled eggs
  • Casseroles
  • French toast

Add cottage cheese to:

  • Casseroles
  • Mashed potatoes
  • Eggs
  • Noodles

Melt cheese on:

  • Rice
  • Toast
  • Beans
  • Broccoli
  • Tortillas

Sprinkle grated cheese on:

  • Salad
  • Vegetables
  • Beans
  • Rice
  • Soups
  • Eggs

Use plain yogurt for:

  • Dips
  • Vegetables
  • Creamy salad dressing
  • Snacks (flavor with fresh fruits)
  • Fruit smoothies

THIS TOOL DOES NOT GIVE MEDICAL ADVICE.
It is for informational use only. It does not take the place of getting advice from a doctor for diagnosis or treatment. Never ignore your doctor's advice or wait to get medical help because of something you have read on this site. If you think you may have a medical emergency, call your doctor or dial 911 right away.  Read disclaimer information.