Kids and Bone HealthPage 2 of 4
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How can I help keep my kids' bones healthy?
The same healthy habits that keep your kids going--and growing--will also benefit their bones. One of the best ways to encourage healthy habits in your children is to be a good role model yourself. Believe it or not, your kids are watching, and your habits--both good and bad--have a strong influence on theirs.
What are the two most important lifelong bone health habits to encourage now? Proper nutrition and plenty of physical activity.
Eating for healthy bones means getting plenty of foods rich in calcium and vitamin D. Most kids get enough vitamin D from sunlight (or from foods like egg yolks or fortified milk), but most do not get enough calcium in their diets. Younger kids (ages 2-8) are more likely to get adequate calcium, but among older kids (ages 9-19), only 19 percent of girls and 52 percent of boys get enough calcium to ensure optimal peak bone mass. Are your kids getting enough calcium?
| Recommended calcium intakes* |
| Age |
Amount of calcium |
| Infants |
| birth-6 months |
210 mg |
| 6 months-1 year |
270 mg |
| Children/Young Adults |
| 1-3 years |
500 mg |
| 4-8 years |
800 mg |
| 9-18 years |
1,300 mg |
| Adult Women and Men |
| 19-50 years |
1,000 mg |
| 50+ |
1,200 mg |
| Pregnant or Lactating Women |
| 18 years or younger |
1,300 mg |
| 19-50 years |
1,000 mg |
| * Source: National Academy of Sciences, 1997 |
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Calcium is found in many foods, but the most common source is milk and other dairy products. Drinking one 8-oz glass of milk provides 300 milligrams (mg) of calcium, which is about one-third of the recommended intake for younger children and about one-fourth of the recommended intake for teens. In addition, milk supplies other minerals and vitamins needed by the body. The chart on the next page lists the calcium content for several high-calcium foods and beverages. Your kids need several servings of these foods each day to meet their need for calcium.
| Selected calcium-rich foods |
| Food item |
Serving size |
Calcium (mg) |
Fat (g) |
Calories |
| Milk |
| Skim* |
8 oz. |
301 |
0.4 |
86 |
| 1%* |
8 oz. |
300 |
2.6 |
102 |
| 2%* |
8 oz. |
298 |
4.7 |
121 |
| Whole* |
8 oz. |
290 |
8.2 |
149 |
| Yogurt |
| Plain, fat-free* |
8 oz. |
488 |
0.4 |
137 |
| Plain, low-fat* |
8 oz. |
448 |
3.8 |
154 |
| Fruit, low-fat* |
8 oz. |
338 |
2.8 |
243 |
| Frozen, vanilla, soft serve |
1/2 cup |
103 |
4.0 |
114 |
| Cheese |
| American |
1 oz. |
163 |
6.9 |
93 |
| Cheddar* |
1 oz. |
204 |
9.4 |
114 |
| Cottage, 2% |
1 cup |
156 |
4.4 |
203 |
| Mozzarella, part skim |
1 oz. |
183 |
4.5 |
72 |
| Muenster* |
1 oz. |
203 |
8.5 |
104 |
| Parmesan |
1 tbsp. |
69 |
1.5 |
23 |
| Ricotta, part skim* |
1/2 cup |
337 |
9.8 |
171 |
| Ricotta, whole milk* |
1/2 cup |
257 |
16.1 |
216 |
| Ice Cream, Vanilla |
| Low fat |
1/2 cup |
92 |
2.8 |
92 |
| High fat |
1/2 cup |
87 |
12 |
178 |
| Fish and Shellfish |
| Sardines, canned in oil, drained, including bones* |
3.75 oz. |
351 |
10.5 |
191 |
| Salmon, pink, canned, including bones |
3 oz. |
181 |
5.1 |
118 |
| Shrimp, canned, drained |
3 oz. |
50 |
1.7 |
102 |
| Vegetables |
| Bok choy, raw (Chinese cabbage) |
1 cup |
74 |
0 |
9 |
| Broccoli, cooked, drained, from raw |
1 cup |
74 |
0.6 |
44 |
| Broccoli, cooked, drained, from frozen |
1 cup |
94 |
0.2 |
50 |
| Soybeans, mature, boiled |
1 cup |
175 |
15 |
298 |
| Collards, cooked, drained, from raw* |
1 cup |
226 |
0.7 |
49 |
| Turnip greens, cooked, drained, from raw, leaves and stems |
1 cup |
197 |
0.3 |
29 |
| Others |
| Tofu, raw, regular, prepared with calcium* |
1/2 cup |
434 |
5.9 |
94 |
| Orange (navel) |
1 whole |
56 |
0.1 |
65 |
| Tortilla, corn |
1 med. |
46 |
0.7 |
58 |
| Tortilla, flour |
1 med. |
40 |
2.3 |
104 |
| Almonds (dry roasted) |
1 oz. |
75 |
15 |
169 |
| Sesame seeds, kernels, toasted |
1 oz. |
37 |
13.6 |
161 |
| Dried figs, uncooked* |
1 cup |
287 |
2.3 |
507 |
Source: USDA Nutrient Data Laboratory, 2002
* indicates a high calcium source
Note: You also can increase the calcium in foods by following these suggestions:
- Add nonfat powdered milk to all soups, casseroles, and drinks.
- Buy juices, cereals, breads, and rice that are fortified with calcium.
- Replace whole milk and cream with skim and low-fat milk in recipes.
- Replace sour cream with yogurt in recipes.
- Some bottled waters contain calcium so check the labels for more information.
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How can I persuade my daughter to drink milk instead of diet soda? She thinks milk will make her fat.
Soft drinks tend to displace calcium-rich beverages in the diets of many children and adolescents. In fact, research has shown that girls who drink soft drinks consume much less calcium than those who do not.
It's important for your daughter to know that good sources of calcium don't have to be fattening. Skim milk, low-fat cheeses and yogurt, calcium-fortified juices and cereals, and green leafy vegetables can all fit easily into a healthy, low-fat diet. Replacing even one soda each day with milk or a milk-based fruit smoothie can significantly increase her calcium intake.
But my kids don't like milk.
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