Fact: Calcium and Vitamin D are not the only nutrients that support strong bones. Bone health advanced (Includes magnesium, manganese, copper and zinc). To learn more about our nutrition and athletic training services to help young athletes build strong bones, call (844) 41-ORTHO (67846).Calcium Supplement. Avoid the upper limit to prevent vitamin D poisoning (2,500-3,000 IU per day for kids 1-8 years old, and 4,000 IU per day for kids 9 years and older). If your child isn’t getting enough vitamin D through diet alone, vitamin D3 supplements work best.If you’re spending more time than that in the sun, remember to cover up and wear sunscreen to prevent skin cancer. The best way to get the daily recommended amount of vitamin D is a 15-minute walk in the sun. The body makes vitamin D when skin is directly exposed to the sun.milk is fortified with vitamin D, but foods made from milk, like ice cream, are usually not fortified. Cheese and egg yolks contain small amounts of vitamin D.Fatty fish such as salmon, tuna and mackerel are among the best sources of vitamin D.Fortified foods provide most of the vitamin D in American diets. 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.
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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