Why is eating calcium so important for my little rascal?
• Calcium along with other minerals and as part of a healthy diet and lifestyle, is responsible for building strong bones and teeth. The strength of bones is built up during our early years and continues to strengthen up until the age of 30.
• Approximately 90% of adult bones strength is set by around the the age of 18, therefore, eating enough calcium is fundamental during childhood and adolescence.

How much calcium is needed by the body?
We are all individuals and we require different amounts of calcium depending on our age and whether we are male or female. Calcium requirements vary greatly and the highest demand for calcium is during quick growth spurts in childhood and teenage years.

Calcium is found in many foods:

• Milk, cheese, yogurt and petits filous fromage frais
• Dishes made with dairy e.g. custard, cauliflower cheese, quiche.
• Oily fish with soft edible bones
• Calcium fortified soya milks
• Calcium fortified soya yogurt/dessert alternatives
• Tofu
• Some nuts – like almonds, brazil nuts, hazelnuts
• Sesame seeds
• Dried figs
• Okra
• Kale

Want to check if your child or you are meeting their calcium needs?

* Do not give as a main milk drink before 1 year old.
** Care must be taken with young children and fish bones.