#asktheexperts #my kid is 6 years can you give me some diet for high calcium intake?

1 Answer

POOJA KOTHARIMom of a 8 yr 6 m old boy10 months ago

A. For a 6-year-old child, ensuring a diet rich in calcium is essential for strong bones and teeth. Here’s a balanced diet plan with high calcium content: --- Calcium-Rich Foods for Kids 1. Dairy Products: Milk (250–300 mL daily) Cheese (cheddar, mozzarella, paneer) Yogurt (unsweetened or flavored) 2. Non-Dairy Sources: Green leafy vegetables: Spinach, kale, and broccoli Almonds and sesame seeds Tofu or soy-based products 3. Fortified Foods: Calcium-fortified cereals Orange juice with added calcium Fortified plant-based milk (like almond, soy, or oat milk) 4. Seafood: Sardines and salmon (with bones) 5. Other Foods: Figs (fresh or dried) Chia seeds and poppy seeds --- Sample Diet Plan for High Calcium Breakfast A glass of milk or fortified almond milk Whole-grain cereal or oats topped with chia seeds 1–2 slices of whole-grain toast with cheese or peanut butter Mid-Morning Snack Yogurt with a handful of almonds or a few dried figs Lunch Paneer or tofu curry with roti or rice A side of spinach or broccoli stir-fried with sesame seeds Fresh fruit (orange or kiwi) Evening Snack Smoothie made with milk, yogurt, and fruit (like banana or berries) Cheese cubes or a handful of roasted chickpeas Dinner Grilled fish (salmon or sardines) or dal Mashed sweet potatoes or baked vegetables with sesame seeds A small serving of rice or roti Before Bed A warm glass of milk with turmeric or a light snack like a cracker with cheese --- Tips for Calcium Absorption Vitamin D is crucial for calcium absorption. Ensure your child gets sunlight exposure and foods like eggs, fish, or fortified products. Avoid excessive salty snacks or soft drinks, as they can reduce calcium retention. Encourage physical activities like running or jumping to strengthen bones. --- Let me know if you'd like alternatives for specific preferences or allergies!