Calcium Helps Keep Kids Lean
Offering your kids calcium-rich foods and drinks may help them maintain healthy weights.
Recent studies analyzing kids' calcium consumption over time reveal that children with the highest calcium intakes are the least likely to have unhealthy body fat levels. Keeping your kitchen stocked with yogurt, cheese, fortified juices, and almonds will support your entire family's efforts to achieve and sustain healthy weights.
Here's how to make smoothies your whole family will love without piling on pounds.
An estimated 16% of children in the United States are considered seriously overweight or obese -- an alarming rate considering that childhood obesity often carries into adulthood. Parents can help their children reverse this trend by teaching their kids to make healthier food choices, such as eating foods rich in calcium. Increasing calcium intake may help children keep a healthy weight and reduce their risk of obesity in adulthood. Researchers have observed that kids who consume low amounts of calcium have higher body fat than kids who consume high amounts of calcium. In addition to its positive effect on body fat levels, calcium helps build strong bones during childhood and adolescence.
Milk, cheese, and yogurt are terrific sources of calcium. However, if your child is lactose intolerant, allergic to milk, or doesn't care for milk, healthy nondairy sources include bok choy, salmon, sardines, almonds, sesame seeds, calcium-fortified soy or rice beverages, tofu, calcium-fortified fruit juices and breakfast cereals, and dark green vegetables such as broccoli, spinach, and kale. Since calcium retains its integrity better in whole foods, calcium-rich foods and beverages are better sources than supplements.
The National Institutes of Health recommend the following daily calcium intakes per age group:
| Age | Amount |
| 6 to 12 months | 600 milligrams |
| 1 to 5 years | 800 milligrams |
| 6 to 10 years | 800 to 1,200 milligrams |
| 11 to 18 years | 1,200 to 1,500 milligrams |
Check out these delicious high-calcium recipes.
