Vitamin D and Calcium

Strong bones for life: Vitamin D and Calcium Recommendations

It is very important that your child receives adequate intake of calcium and vitamin D to build healthy bones. Below is listed the Dietary Reference Intake (DRI) for calcium and vitamin D.  Receiving the “DRI” ensures that children listed in the age group listed below will meet their daily needs.

Age                            Calcium (mg/day)                     Vitamin D (IU/day)

Birth to 6 months                  200                                            400

7-12 months                         260-500                                      400

1-3 years                                 700                                              400

4-8 years                                1000                                            600

9-13 years                              1300                                             600

14-18 years                            1300                                             600

 

Vitamin D

Breastfed and partially breastfed infants should be supplemented with 400 IU a day of vitamin D beginning in the first few days of life.  Formula fed infants who are consuming less than 32 ounces of formula per day  should receive a vitamin D supplement of 400 IU a day.

Toddler and older children, who are consuming less than 24 ounces per day of vitamin D-fortified milk, should receive a vitamin D supplement of 400 IU a day.  Adolescents who do not get 600 IU of vitamin D per day through foods should receive a supplement containing that amount.

Calcium

Infants normally obtain adequate amounts of calcium through breast milk or formula.

In toddlers and older children it is best to strive to meet daily recommendations through diet. If diet alone is not enough, supplementation may be recommended.  Dietary sources high in calcium include: cow’s milk, yogurt, cheese, cottage cheese, beans, broccoli, kale, and sweet potatoes.  We have included a recipe for a calcium rich smoothie that is sure to be a hit in your home.

 

Recipe for Strawberry-Banana Fruit Smoothies

   Ingredients

4 c. frozen strawberries                        1  banana, slicedImage result for strawberry banana smoothie

3/4 c. skim milk                                     2 Tbsp. honey

1/2 c. low-fat plain Greek yogurt         7-9 ice cubes 

   Instructions

Blend strawberries with milk by adding berries in 1 cup increments with the milk. Blend in Greek yogurt, honey, and banana till smooth. Add ice and blend until desired consistency. Pour into glasses and serve immediately.

 

 

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