Calcium is an essential mineral for the growth and development of strong bones and teeth in toddlers. Adequate calcium intake during the early years is crucial for ensuring healthy bone growth and preventing the risk of future bone-related issues such as osteoporosis. In this article, we will discuss calcium-rich foods for toddlers and their daily calcium requirements according to their age.

Daily Calcium Requirements for Toddlers

The National Institutes of Health (NIH) recommends the following daily calcium intake for toddlers:

Ages 1 to 3 years: 700 milligrams (mg) per day

Ages 4 to 8 years: 1,000 mg per day

It is important to note that these recommendations are based on average requirements, and individual needs may vary based on factors such as growth rate and activity level.

Calcium Rich Foods for Toddlers

Here are some calcium-rich foods that you can incorporate into your toddler’s diet to meet their daily calcium requirements:

Dairy Products: Milk, cheese, yogurt, and other dairy products are excellent sources of calcium. One cup of whole milk contains approximately 276 mg of calcium, while one ounce of cheese contains approximately 200 mg of calcium. Choose low-fat dairy products to ensure a healthy balance of nutrients.

Leafy Greens: Kale, collard greens, spinach, and other leafy greens are rich in calcium. One cup of cooked collard greens contains approximately 266 mg of calcium, while one cup of cooked spinach contains approximately 245 mg of calcium.

Tofu: Tofu is a plant-based source of calcium. One-half cup of tofu contains approximately 253 mg of calcium. Be sure to choose calcium-set tofu for the highest calcium content.

Fortified Foods: Many foods such as cereal, bread, and orange juice are fortified with calcium. Check the nutrition labels to ensure that the product contains a significant amount of calcium.

Seafood: Canned salmon and sardines with bones are excellent sources of calcium. Three ounces of canned salmon with bones contain approximately 181 mg of calcium, while three ounces of sardines with bones contain approximately 324 mg of calcium.

Incorporating these calcium-rich foods into your toddler’s diet can help ensure that they are meeting their daily calcium requirements. However, it is important to remember that a balanced diet that includes a variety of nutrient-rich foods is essential for optimal health.