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Foods high in calcium and vitamin D are essential for children who are growing. These nutrients give them the essential vitamins and minerals to grow healthy strong bones and teeth. Both of these nutrients work together.
My Plate reminds us that a healthy plate has a serving of a dairy food at each meal.
Here is a list of helpful tips that
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give you ideas on how to get your child to eat more high calcium and vitamin D foods like milk
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easy recipe and meal tips for adding more dairy foods to your child's meal
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tips on how to encourage your child to choose low fat or nonfat dairy foods
List of Tips To Help Kids Eat Foods Like Dairy Products That Are High In Calcium and Vitamin D
- A five year old needs about 2 cups of non-fat or 1% milk each day.
- If your child can’t drink non-fat or 1% milk, try soymilk with calcium.
- 4 to 8 year olds need 800mg and 9 to 18 year olds need 1300mg each day of calcium a day
- Look for cereals fortified in calcium
- Wean your child off of whole milk to 2% and then to 1% or fat free.
- Kids' need Vitamin D to keep bones strong and fight disease.
- Make cocoa for a cozy drink for the kids with low fat or nonfat milk.
- Dip fruits and vegetables into yogurt.
- Top salads, soups, and stews with low-fat shredded cheese
- Add low-fat or fat-free milk instead of water to tomato soup.
- Have pizza or macaroni and cheese
- Have a glass of low-fat or fat-free milk instead of soda.
- Have a cup of low-fat or fat-free yogurt
- Have a low-fat or fat-free frozen yogurt.
- Serve broccoli or cooked, dry beans as a side dish for added calcium.
- Have some low-fat or fat-free string cheese.
- Toss tofu with added calcium into stir fry and other dishes
- Make a salad with dark green, leafy vegetables. It is another source of calcium.
- Make a smoothie with fruit, ice, and low-fat or fat-free milk.
- Pour low-fat or fat-free milk over your breakfast cereal.
- Drink a glass of orange juice with added calcium.
- Add low-fat or fat-free cheese to a sandwich.
- Add low-fat or fat-free milk instead of water to oatmeal and hot
cereal.
- Try flavored low-fat or fat-free milk such as chocolate or strawberry
- Try some pudding made with low-fat or fat-free milk.
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