Calcium Recommendations

How much calcium your body needs varies according to age. You need the most calcium between 9 and 18 years of age. The American Academy of Pediatrics recommends the following daily intake of calcium:

How to get calcium
The best way to get the calcium that you need is by eating and drinking foods that naturally contain calcium. Many foods contain some calcium, but the best sources include the following:

• Low-fat milk, yogurt, and other milk products are generally super sources of calcium.
• Flavored milks, such as chocolate or strawberry, have as much calcium as plain milk but may have more calories.
• Dark green, leafy vegetables such as kale and turnip greens are low in calories and high in calcium. However, spinach is not a good source of calcium.
• Broccoli, tofu, chickpeas, lentils, split peas, and canned salmon and sardines (and other fish with bones) also are good sources of calcium.
• Calcium-fortified juices and cereals can help boost the calcium in your diet, but limit yourself to 8 to 12 ounces (1½ cups) of juice a day.

What decreases calcium
The following can hurt your bone health:

• Drinking a lot of soda (pop or soft drinks)—Studies show that this may make you more prone to bone fractures. This may be because sodas often take the place of milk or other calcium-rich drinks. Cola-type sodas also contain phosphorus, which may interfere with how your body handles calcium.
• Certain diets—Some diets may not provide enough calcium, such as a vegetarian diet that excludes dairy products. Before you start any diet, check with your pediatrician to make sure it includes enough calcium.
• Caffeine, alcohol, and tobacco—All of these can cause you to lose calcium from your bones.
• Certain medicines and diseases—Some medicines and kidney and intestinal diseases can cause you to lose calcium from your bones. Ask your pediatrician if any of the medicine you are taking affects your bones and what you can do to protect them.

How to get more calcium
There are many ways to get more calcium, such as

• Choose milk or smoothies instead of soda at restaurants or school cafeterias.
• Boost the calcium in salads with beans (such as garbanzo or kidney), cheese, broccoli, almonds, or tofu.
• Choose yogurt as a light meal or snack.
• Create special drinks with milk. Add flavorings. Make shakes or smoothies.
• Use low-fat yogurt on its own or with fresh fruit. Add it to pancakes or waffles, shakes, salad dressings, dips, and sauces.
• Try calcium-rich foods that may be new to you and your family.
• Try calcium-fortified juice and calcium-fortified waffles or cereal for breakfast.
• When possible, choose sources of calcium that are either low in fat or have no fat at all.
• Or make trade-offs in your food choices. For example, if you go for a thick, chocolate milk shake, skip the French fries. (Removing fat from a food does not take away calcium.)

If you make the right choices, the foods you eat or the things you drink can provide the calcium you need!

 Published online: 3/07  Source: Calcium and You: Facts for Teens (Copyright © 2006 American Academy of Pediatrics)