Some parents use a special diet free of casein while other parents simply cannot get their kiddos to eat more than 3 foods. We all know just how important calcium intake is. Most calcium comes from dairy products…however, for those who are on a dairy free diet, there are some other options.
Foods rich in calcium include low fat dairy products such as skim milk or ricotta cheese. Most kids will say YUCK, but sardines in oil are rich in calcium. You can find calcium in calcium fortified juices and other foods and a diet rich in dark leafy green vegetables will help the little bodies retain calcium.
It might be time to get creative for those picky eaters or for those on a special diet. A simple solution may be to add cheese to vegetables at lunch or dinner. Other solutions may require that you sneak in calcium rich foods into foods that they like. Add a puree into favorites like macaroni and cheese or into the breading for chicken nuggets or even slip a little puree into a yummy smoothie popsicle.
Vitamin D….helps your body use calcium. The best source of vitamin D is natural sunlight. 15 minutes per day without sunscreen is all our bodies need. However, there are a few foods that contain vitamin D such as
- Salmon, Tuna, Mackerel, and Sardines.
- Egg yolks.
- Fortified dairy products, cereals and juices.