Calcium - children

Calcium is an important part of the daily diet, especially for children. It is essential for the growth of strong bones and teeth. A low calcium diet in childhood can increase the risk of osteoporosis and bone fracture later in life.

A balanced diet including low fat dairy products, fruits and vegetables combined with appropriate physical activity is important for bone health. Dietitians and dentists recommend that children meet their calcium needs by eating at least three serves of high calcium dairy foods or the equivalent of calcium-fortified foods each day.

Establishing good exercise and dietary habits in childhood is important to encourage healthy lifestyle habits throughout the person’s life.

Bones need calcium
Calcium is the most common mineral in the body. Around 99 per cent of the calcium in the body is found in the bones or skeleton. The rest is in teeth, soft tissues and blood. The skeleton is a living tissue and acts as a calcium reservoir, which needs to be topped up daily. It is important to make sure your child gets enough calcium in their diet to provide for the development of strong bones and teeth.

Calcium, phosphorus and vitamin D work together in the body to build healthy bones and maintain a high level of bone density (known as peak bone mass). This reduces the risk of osteoporosis later in life. Osteoporosis can lead to fragile bones and an increased risk of fractures.

Milk promotes calcium absorption
Dairy foods are the richest source of calcium in the Australian diet. Calcium absorption is helped by the milk sugar (lactose), which seems to assist in uptake of calcium by the body. Vitamin D and phosphorus also help the body absorb calcium.

Don’t offer too much milk
Too much milk can cause problems. Drinking more than 600ml to 800ml of milk a day may decrease your child’s appetite. They may eat less of other foods and it may affect how their body absorbs iron.

Children who don’t drink milk
If your child refuses to drink milk, calcium can be obtained from the following foods:

• Cheese or yoghurt
• Soy drinks that are fortified with calcium – read the label carefully
• Breakfast cereals, breads and orange juices that are fortified with calcium – read the label carefully
• Milk-based custards – the calcium content of these can be boosted by using high calcium milk instead of normal milk.

Reduced fat milk
Milk is a major energy source during the rapid growth experienced by young children. Reduced fat milk is only suitable for certain age groups.

• Children one to two years – low fat milk is not suitable; they should have full fat milk.
• Children over two years – can consume reduced fat milk.

Recommended amount of dietary calcium for children
Babies, children and teenagers require the following amounts of calcium:

• Babies – 0 to 6 months (breastfed) at least 210mg per day. (Bottle fed babies require more than this amount as the calcium in infant formula may not be absorbed as efficiently as that found in breast milk.)
• Babies – 7 to 12 months (breastfed) at least 270mg per day, (bottle fed) at least 350mg per day.
• Children – 1 to 3 years 500mg per day.
• Children – 4 to 8 years 700mg per day.
• Children – 9 to 11 years (girls and boys) 1,000mg per day.
• Children and teenagers – 12 to 18 years (girls and boys) 1,300mg per day.

Best sources of calcium in food
Breast milk and infant formulas are the main source of calcium for children under one year of age.

The current recommendation for children aged four to 11 years is to eat three serves of calcium rich dairy products each day.

Foods that provide a good source of calcium include:

• Milk – whole milk, one cup (250ml) – 290mg calcium
• Milk – reduced fat, one cup (250ml) – 335mg calcium
• Milk – skim, one cup (250ml) – 330mg calcium
• Calcium boosted milk – one cup (250ml) – 400–500mg calcium
• Soy drink – added calcium, one cup (250ml) – 300mg calcium
• Soy drink – no calcium added, one cup (250ml) – 33mg calcium
• Cheese – cheddar, one slice (20g) – 155mg calcium
• Cheese – cheddar reduced fat, one slice (20g) – 170mg calcium
• Yoghurt – one tub (200g) – 300mg calcium
• Cottage cheese – two tablespoons – 27mg calcium
• Spinach – half cup, cooked – 36mg calcium (not well absorbed)
• Sardines – with bones (60g) – 230mg calcium
• Salmon – canned with bones (60g) – 240mg calcium
• Almonds – one tablespoon (15g) – 31mg calcium

Pregnancy and breastfeeding
During pregnancy and breastfeeding, the mother must consume enough dietary calcium to cover her own needs and those of the growing baby. However, calcium absorption increases during pregnancy and so no additional calcium is required during pregnancy. The exception to this is pregnant adolescents. They need more calcium as they are still growing as well as having to meet the calcium requirements for the growing baby.

Lactose intolerance
Lactose intolerance is usually a temporary, acquired condition in young children. It often follows acute gastroenteritis. It is common in Asian communities (80 to 90 per cent), but is less common in adult Caucasians (10 to 20 per cent). However, most people with lactose intolerance can include small amounts milk products in their diets. Cheese and yoghurt may be better tolerated.

There are a variety of low lactose milks, fortified soy drinks and formulas available for children with lactose intolerance so that calcium intake is not reduced.

Where to get help

• Your doctor
• Your dentist
• Your Maternal and Child Health nurse
• An Accredited Practising Dietitian, contact the Dietitians Association of Australia
• Royal Children's Hospital Tel. (03) 9345 5522
• Dental Health Services Victoria Tel. (03) 9341 1000

Things to remember

• Calcium is essential for the development of strong teeth and bones.
• Milk and dairy products are the best sources of dietary calcium.
• Soy drinks are not a natural source of dietary calcium.

Acknowledgement
goforyourlife.vic.gov.au

This information has been sourced from Better Health Channel.