A school-age child needs between 700 and 1000 mg of calcium daily. If we index this amount directly to milk, our child needs to drink 600-800 ml of milk daily. However, it may not be possible for every child to consume such amounts of milk. Some children may not even want to drink a glass of milk daily.
The first step that can be taken in this regard is; If consumed, the child's calcium needs will be met with other dairy products. For example, if we can consume 30 g (one slice) of cheese for breakfast and 3-4 tablespoons of yoghurt with lunch and dinner or in between, we can meet 90% of the child's daily calcium needs. However, not every parent is so lucky, and some children do not consume milk or may have problems consuming other dairy products.
So what should we do if our child does not consume milk, yoghurt and cheese on his own?
Recipes containing these ingredients should definitely be tried first. For example; If our child does not drink milk but eats milk desserts, milk desserts with little or no sugar can be made for snacks, sweetened only with fruit. Again, melted cheese soup or vegetable dish recipes can be tried for children who do not eat cheese on their own.
So, in the worst case scenario, what should we do for children who do not consume milk, yoghurt and cheese at all?
Due to the calcium that comes after dairy products We should evaluate other rich foods. So which foods should we choose?
* S U S A M is a plant very rich in calcium. 10 grams contain 97 mg calcium. Sesame seeds can be sprinkled on pastries, pastries or cakes prepared for the child. Sesame seeds, also blended, can be added to the child's soup or salad. Tahini, whose main ingredient is sesame, can be enjoyed either with molasses or on its own, for breakfast or as a snack.
* B A D E M is also a fatty nut rich in calcium, although not as much as sesame. 10-12 almonds contain 56 mg calcium. Eating 10-15 almonds during snacks will fill the calcium deficit of 100-150 mg.
* LENS Actually, legumes can also be mentioned here. If the child likes it, he can eat legumes, lettuce, salad 2-3 times a week. ace can be made.
* B R O C O L I here we can talk about greens and green vegetables in general. I wanted to give an example of broccoli, which I think most children love. No matter what is at dinner; Having a few pieces of steamed broccoli alongside meat, fish, legumes or vegetables will provide an important calcium support.
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