Calcium-rich foods include leafy vegetables as well as almonds and oranges, but don’t forget the basics: milk, yogurt and cheese.
Today's kids have more food choices than ever before — not all of them good. Picking easy, healthy and tasty meals for kids can be a challenge, especially when looking for calcium-rich foods beyond milk and other dairy products. Use this list of calcium-packed foods to dress up your children’s meals to ensure strong bones and teeth as they grow.
Fortified soymilk
Soymilk by itself doesn’t have much calcium, but the fortified variety has as much calcium as cow’s milk and doesn’t irritate lactose-intolerant stomachs. Use as you would regular milk: Pour over cereal, mix into oatmeal or drink from a glass. [button link="http://silk.com/recipes/simple-overnight-oatmeal"] Simple Overnight Oatmeal Recipe [/button]
Fortified orange juice
Just as fortified soymilk, a glass of fortified OJ has as much calcium as a glass of moo-juice. It's a great addition to any breakfast and a terrific snack drink. Almonds Roasted, raw, sliced or ground into butter, almonds provide a crunchy, tasty source of calcium that kids usually love. Almond butter is an easy substitute for peanut butter in a nutritious sandwich. Or sprinkle sliced almonds on most anything, including salads and steamed green beans. A truly tasty snack comes by the handful with whole, shelled almonds. An adventurous way to add almonds to a picky eater’s diet is to make chicken fingers with an almond and wheat flour crust! [button link="http://www.eatingwell.com/recipes/almond_crusted_chicken_fingers.html"] Almond Crusted Chicken Fingers Recipe [/button]
Beans and peas
Beans are a great source of vitamins and nutrients, with calcium high on the list. The old standby of rice and beans ensures high-quality protein and calcium in a meal. Calcium-rich hummus, which is made from chickpeas, provides a quick, nutritious snack for both parents and kids. With a food processor and a little time, homemade hummus becomes a quick and easy family project. Spread hummus over toast, eat as a dip for carrot sticks or stir into scrambled eggs in the morning for a quick, tasty breakfast. [button link="http://allrecipes.com/recipe/super-easy-hummus/"] Super Easy Hummus [/button]
Leafy greens
Leafy greens such as kale, arugula, watercress and collard greens all pack in the calcium. Combining calcium-rich greens in a meal of salmon or trout adds a bonus kick of Vitamin D, which helps the body process and absorb calcium. Serve unfamiliar greens with iceberg lettuce in salads, mix in with stews or try baking some for a crispy, healthy snack. [button link="http://allrecipes.com/recipe/baked-kale-chips/"] Bake Kale Chips [/button]
