Build Strong Bones: A Guide for Your Toddler’s Calcium Intake

How to Ensure Your Toddler Gets Adequate Calcium Intake

Discover how much calcium your toddler needs and explore tasty calcium-rich foods. Follow our plan for balanced meals and expert tips to guarantee your child’s bone health.

How to Ensure Your Toddler Gets Adequate Calcium Intake


Your toddler’s bones need calcium to become solid, but how much is enough? We have the numbers and a plan to ensure they get the necessary calcium. It’s like giving your little champion the best start in their bone-building journey. From dairy delights to leafy greens, we’ll explore the calcium-rich foods that make it fun. Let’s ensure your child’s bones are as tough as can be.

How Much Calcium Does My Toddler Need?

Now, let’s talk numbers. Toddlers grow like little champions and need calcium to build those sturdy bones. Children between the ages of 1 and 3 require approximately 700 milligrams (mg) of calcium daily. They’ll need more calcium to keep those bones strong as they grow. But remember, these are general guidelines. Your pediatrician can scoop on how much your specific kiddo needs.

Best Calcium-Rich Foods for Toddlers and Kids

Alright, where can you find this bone-boosting calcium?
Here’s a list of excellent calcium-rich foods for your little one:

  • Dairy Delights: 
    Consider including dairy products like milk, yogurt, and cheese. These are calcium-loaded and oh-so-yummy. You can choose low-fat or full-fat options depending on your child’s age and dietary needs.
  • Leafy Greens: 
    Leafy greens like kale, spinach, and collard greens are excellent sources of calcium that nature provides. You can sneak them into soups, blend them into smoothies, or cook them as side dishes.
  • Fortified Foods:
    Some foods have extra calcium superpowers. Look for calcium-fortified orange juice, cereals, and plant-based milks like almond or soy milk.
  • Tofu:
    Tofu is a versatile source of calcium. You can cube it, toss it in stir-fries, mix it into salads, or even blend it into creamy sauces.
  • Nutty and Seedy: 
    Almonds, chia seeds, and sesame seeds may be small but rich in calcium. Sprinkle them on cereals and yogurt, or use them to jazz up various dishes.
  • Beans and Legumes: 
    Kidney beans, black beans, and lentils are good sources of calcium. You can toss them into salads, soups, or stews.

How Do I Make Sure My Toddler Gets Enough Calcium?

Ensuring your toddler gets enough calcium is like being a superhero parent for their bones.
Here’s the game plan:

  • Balanced Meals: 
    Offer a variety of foods to create balanced meals—A plate filled with different food groups.
  • Dairy Delights: 
    Include dairy products like milk, yogurt, and cheese in their daily meals. Choose the suitable options based on your child’s age and dietary preferences.
  • Fortified Foods:
    Add calcium-fortified foods to your toddler’s diet. Some cereals and plant-based milk alternatives contain these.
  • Sneak in Greens: 
    Get creative with leafy greens. Blend them into smoothies or purees, or finely chop them into dishes like spaghetti sauce.
  • Calcium-Rich Snacks: 
    To keep their calcium intake up, offer snacks like yogurt cups, cheese slices, or calcium-fortified fruit juice between meals.
  • Talk to the Pros: 
    If unsure about your toddler’s calcium needs, talk to your pediatrician or a registered dietitian. They can provide personalized advice.


Being a superhero parent means ensuring your toddler gets enough calcium. Create balanced meals with colorful options, and include dairy products and fortified foods in their diet. Sneak in leafy greens and offer calcium-rich snacks between meals. If you need clarification on your child’s calcium needs, consult a pediatrician or dietitian. These simple steps prepare your child for a lifetime of strong and healthy bones.

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