Allergy Shmallergy

Simplifying life for families with food allergies.

How to Get Enough Calcium When You’re Dairy-Free June 16, 2014

Filed under: Health — malawer @ 1:19 pm
Tags: , , , , , , , , ,

 

 

As the mother of a child with a (now-former) dairy allergy and of two still picky, non-dairy eating boys, I worry about their calcium intake.  But, I can’t force them to like yogurt or drink regular milk when it tastes foreign and evokes mixed emotions from my FA son.

 

Children between 4-8 yrs old require approximately 800 mg of calcium per day while pre-teens and teens require 1300 mg (adults, you need 1000 if you’re under 50 and not pregnant).

 

So, how else can you sneak calcium into their diets:

 

Alternate Milks and Drinks:

Calcium Fortified Orange Juice     8 oz     350

Calcium-Fortified Soy Milk      1 cup     300

Calcium-Fortified Rice Milk    1 cup     300

 

Non-Dairy Refrigerator Items:

Soy Yogurt      6 oz      300

Tofu     4 oz       240-400

 

Dark Leafy Greens:

Edamame, soybeans cooked     1 cup    175

Kale, cooked      1/2 cup     103

Broccoli, cooked     1/2 cup     47

 

Grains:

English Muffin     one     100

Waffle, frozen toasted     one    81

Corn tortilla w/calcium (who knew?!)     one     60

 

Don’t forget that when you add black beans, tahini (**if you’re not allergic to sesame seeds**), oatmeal, calcium enriched cereal or Nesquick into the mix you up your calcium intake as well.

 

Now go out and keep those bones strong!

 

 

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One Response to “How to Get Enough Calcium When You’re Dairy-Free”

  1. […] job for those with a dairy allergy.  There are many ways to incorporate dairy into your diet (see How to Get Enough Calcium When You’re Dairy-Free), but a nutritionist recently told me that the best way to get calcium is to drink it.  And, […]


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