Very few foods naturally have vitamin D.How can I get more vitamin D in my kids’ diet? In children, vitamin D deficiency causes rickets, where bones become soft and bend. Vitamin D deficiency can cause muscle fatigue and weakness. Kids and teens should get 600 international units (IU) of vitamin D a day. teens don’t get enough vitamin D, which is essential for maintaining strong bones because it helps the body absorb calcium. Calcium-fortified cereals (1 cup): 300 mg.Calcium-fortified orange juice (8 oz): 300 mg.If your child isn’t getting enough calcium through diet alone, we recommend using a calcium carbonate supplement.Ĭheck out the amount of calcium per serving in these calcium-rich foods:.

Calcium is best absorbed if consumed throughout the day.Try orange juice with calcium and vitamin D.Use yogurt as a delicious dip for raw vegetables.Substitute plain yogurt for sour cream on baked potatoes.Add shredded cheese to spaghetti sauce, frozen pizza before baking, salads before tossing and casseroles just before taking out of the oven.Use milk instead of water when you cook hot cereals.How can I get more calcium in my child’s diet?Ĭonsider these ideas to increase your child’s calcium intake:

Kids 9-18 years old need 1,300 mg of calcium per day.

Kids 4-8 years old need 1,000 mg of calcium per day.

The amount of calcium your child needs depends on his or her age:

Since 95% of our bone mass is set by the time we turn 20, getting the right amount of daily calcium as teens is crucial. 86% of teen girls aren’t getting enough calcium.

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