You can't have healthy bones and teeth without calcium.
But what if your child refuses milk, that most obvious of calcium sources? Well, don’t panic. There are quite a few foods that are just as high in calcium, if not higher.
Here are some popular ones…
Leafy green veggies
Best known for their high fibre content, leafy green vegetables are also an excellent source of calcium.
Spinach ranks very high in calcium, with 56mh of calcium per cup. Other greens that’ll do your tot’s bones good include kale, broccoli and rocket. They can easily be added to a casserole or soup, if your child won’t eat them as they are.
Oranges
One cup of freshly-squeezed orange juice provides 72mg of calcium. Of course, it’s also packed with vitamin C which improves the body’s ability to absorb calcium. Win, win!
Canned fish
Fish such as sardines and canned salmon are great sources of calcium. Here’s the catch: it’s the bones in canned salmon that hold all the calcium so they must be mashed up right along with the salmon for all the benefits.
Almonds
Almonds are the most nutritionally dense nut, packing a crazy amount of nutrients per calorie. Apart from calcium, they also contain potassium, iron and vitamin E. Just be careful with the portion sizes – nuts are high in calories.
Fortified foods
Plenty of foods have calcium added to them, including many breakfast cereals (that can be made with water, obv!) and breads. When it comes to cereal, be sure to choose wholegrain varieties. Sugary ones are bad for your child’s teeth, defeating the purpose of trying to boost their calcium intake.
White beans
Many common beans are high in calcium, including white beans which have 175mg of calcium per serving. They’re quick to cook and can be added to salads to make it more filling.
