#asktheexpert - Need your help to fulfil calcium and vitamin D needs for 8 year not drinking milk

A. If your 8-year-old is not drinking milk, don’t worry! You can still fulfill his calcium and vitamin D needs through other foods and lifestyle changes. Daily Requirements (8-Year-Old): ✅ Calcium: 1000 mg/day ✅ Vitamin D: 600 IU/day Best Calcium-Rich Foods (Without Milk): Curd/Yogurt – Rich in calcium, easier to digest than milk. Cheese – Paneer or cheddar cheese is a great source. Ragi (Finger Millet) – Ragi porridge, dosa, or ladoos. Sesame Seeds (Til) – Add to roti, chutney, or ladoos. Almonds & Walnuts – Almond powder in roti or smoothies. Leafy Greens – Spinach, methi, and drumstick leaves. Tofu & Soya Products – High in calcium and protein. Chia & Flax Seeds – Can be mixed in smoothies or curd. Best Vitamin D Sources: ☀️ Sunlight – 20-30 minutes of morning sun (before 10 AM). 🥚 Eggs – Especially egg yolk. 🐟 Fish – Salmon, tuna (if non-vegetarian). 🧈 Ghee & Butter – Good natural sources. 🦴 Vitamin D-Fortified Foods – Fortified cereals, orange juice, or soya milk. Additional Tips: Calcium & Vitamin D Supplements – If levels are low, consult a doctor for a supplement. Avoid Tea/Coffee with Meals – Reduces calcium absorption. Encourage Physical Activity – Running, jumping, and outdoor play strengthen bones.