What is calcium?

Calcium is a mineral that can be found in many foods. It is the building block for your child’s bones and teeth, making them strong and healthy.

Why is calcium important?

• The human body has over 200 bones.
• Calcium gives bones most of their strength.
• Calcium is also needed for muscles and nerves.
• Without enough calcium from food, bones and teeth can become weak.

Building strong bones

To make bones strong your child needs:

• Calcium from food
• Vitamin D from sunlight
• Regular weight-bearing exercise such as walking or running.

How much calcium?

Young children have high calcium needs as their bones are growing. Recommended intake of calcium each day depends on age.

• 7 to 12 months – 270mg per day
• 1 to 3 years – 500mg per day
• 4 to 8 years – 700mg per day
• 9 to 11 years – 1000mg per day
• 12 to 13 years – 1300mg per day

*Source: Nutrient Reference Values.

For more information: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium

Some foods can make it hard for the body to absorb calcium.

Limit your child’s intake of:

• Salt and salty foods
• Caffeine and cola/soft drinks.

Sources of Calcium

• 200ml full cream milk – 214mg
• 200ml reduced-fat milk – 240mg
• 200ml lactose free milk* - 226mg
• 200g Fruit yoghurt – 228mg
• 200g natural yoghurt – 364mg
• 100g salmon, canned with bones* - 190mg
• 20g cheese (cheddar)* - 153mg
• 50g Paneer – 175mg
• 2/3 cup (30g) calcium enriched breakfast cereal – 200mg
• Calcium enriched canned tuna (82g) – 800mg

Vegan options

• 100g firm tofu* - 320mg
• 200ml soy milk (with added calcium)* - 236mg
• 100g baby spinach, fresh* - 93mg
• 100g okra* - 84mg
• 100g bok choy, cooked* - 82mg
• 100g English spinach leaves, boiled* - 60mg
• 20g almonds* - 53mg
• 100g broccoli, cooked* - 26mg
• 20g macadamia nuts* - 10mg

*Lactose free option: Whole nuts are not suitable for children under 5 years of age.

Which milk is best for my child?

• Breastmilk (chest milk) or infant formula is recommended for babies to drink until 12 months old. You can continue to give breast milk after this age.
• Choose full-cream milk for children less than 2 years of age.
• Reduced fat milk is suitable for children over 2 years of age.
• Make sure non-dairy milk such as soy milk has calcium added. Look for 100mg of calcium per 100ml of drink. It might say ‘calcium fortified’ on the label.
• Rice, oat, coconut and almond milk are low in protein and often do not have calcium added. Use only if your child cannot drink cow’s milk or soy milk under the guidance of a dietitian.

Ways to increase calcium intake

• Include milk in family meals and snacks.
• Serve yoghurt as a dessert or snack.
• Freeze yoghurt in icy pole moulds.
• Serve cereal with milk as an afternoon snack.
• Add milk to mashed potato.

Make fruit smoothies with milk and yoghurt.

• Top mini pizzas with cheese.
• Add evaporated milk to soups.
• Put a cheesy dip or hummus in your child’s lunchbox.
• Provide nuts and dried fruit at snack time (Whole nuts are not suitable for children under 5 years of age and should be finely chopped).

Where can I get more information?

• Talk to your General Practitioner (GP).
• Make an appointment with a Canberra Health Services (CHS) Community Dietitian by phoning (02) 5124 9977.

• Visit the Australian Guide to Healthy Eating at https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
• Visit the Aboriginal and Torres Strait Islander Guide to Healthy Eating at https://www.eatforhealth.gov.au/sites/default/files/2022-09/FINAL_ATSI_Guide_to_Healthy_Eating_A4_size_double_sided_POSTER_D15_1106141.PDF

For more support for Aboriginal and Torres Strait Islander mothers and children contact:

• Australian Family Partnership program: https://www.winnunga.org.au/afpp/
• Winnunga Nimmityjah Aboriginal Health and Community Services: https://winnunga.org.au/
• Yerrabi Yurwang – Child & Family Aboriginal Corporation: https://yerrabi.org.au/