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Tuesday, June 4, 2013

More Calcium Tips

Foods high in calcium and vitamin D are essential for children who are growing. These nutrients give them the essential vitamins and minerals to grow healthy strong bones and teeth. Both of these nutrients work together.
My Plate reminds us that a healthy plate has a serving of a dairy food at each meal.

Here is a list of helpful tips that
give you ideas on how to get your child to eat more high calcium and vitamin D foods like milk
easy recipe and meal tips for adding more dairy foods to your child's meal
tips on how to encourage your child to choose low fat or nonfat dairy foods

List of Tips To Help Kids Eat Foods Like Dairy Products That Are High In Calcium and Vitamin D

Add low-fat or fat-free milk instead of water when cooking oatmeal and hot cereal.
Dip fruits and vegetables into yogurt.
A five year old needs about 2 cups of non-fat or 1% milk each day.
Make a smoothie with fruit, ice, and low-fat or fat-free milk.
If your child can’t drink non-fat or 1% milk, try soymilk with calcium.
Make a salad with dark green, leafy vegetables. It is another source of calcium.
Look for cereals fortified in calcium
Wean your child off of whole milk to 2% and then to 1% or fat free.
Add low-fat or fat-free milk instead of water to tomato soup.
Have pizza or macaroni and cheese
Have a glass of low-fat or fat-free milk instead of soda.
Have a low-fat or fat-free frozen yogurt.
Serve broccoli or cooked, dry beans as a side dish for added calcium.
Have some low-fat or fat-free string cheese.
Toss tofu with added calcium into stir fry and other dishes
Top salads, soups, and stews with low-fat shredded cheese
4 to 8 year olds need 800mg and 9 to 18 year olds need 1300mg each day of calcium.
Make cocoa for a cozy drink for the kids with low fat or nonfat milk.
Kids' need Vitamin D to keep bones strong and fight disease.
Try some pudding made with low-fat or fat-free milk.
Try flavored low-fat or fat-free milk such as chocolate or strawberry
Add low-fat or fat-free cheese to a sandwich.
Drink a glass of orange juice with added calcium.
Pour low-fat or fat-free milk over your breakfast cereal.
Have a cup of low-fat or fat-free yogurt
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