Calcium for growing bones and teeth
During periods of rapid growth in children, hormones stimulate active bone growth. This is the time when children are needing plenty of calcium for growing bones and teeth. The best way to guide children to make healthy choices is by having healthy foods available.
3 serves of dairy a day
Three serves of dairy food a day provides all the calcium that children need as well as protein, minerals and vitamins for growing youngsters. The following table provides a guide to the recommended daily intake of calcium for children up to 13 years.
| Recommended Daily Intake for Children* | ||
|---|---|---|
| Age | 1-3 Years | 500 (mg) |
| 4-8 Years | 700 (mg) | |
| 9-13 Years | 1,000 – 1,300 (mg) | |
* Source: NHMRC. Nutrient Reference Values for Australia and New Zealand, 2006.
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Hints and tips for healthy eating
Young children in particular really enjoy foods that are fun and a bit different. Some simple and nutritious serving suggestions are:
- an after school milkshake or smoothie made with fresh or canned fruit;
- cheese sandwiches cut into special shapes such as stars or moons;
- a lunch box with a number of small packages such as cheese sticks, cheese slices or a tub of yoghurt;
- an evening meal served with a glass of milk, some yoghurt or some ice cream and fruit;
- fussy eaters can be a problem at this age. Using dairy products in cooking is one way of making sure they have some calcium rich foods.
