Keep Your Kid's Bones Healthy!

Kids: Keep Their Bones Healthy!

How can I help keep my kids’ bones healthy?

The same healthy habits that keep your kids going-~~and growing~~-will also benefit their bones. One of the best ways to encourage healthy habits in your children is to be a good role model yourself. Believe it or not, your kids are watching, and your habits-~~both good and bad~~-have a strong influence on theirs.

What are the two most important lifelong bone health habits to encourage now? Proper nutrition and plenty of physical activity.

Eating for healthy bones means getting plenty of foods rich in calcium and vitamin D. Most kids get enough vitamin D from sunlight (or from foods like egg yolks or fortified milk), but most do not get enough calcium in their diets. Younger kids (ages 2-8) are more likely to get adequate calcium, but among older kids (ages 9-19), only 19 percent of girls and 52 percent of boys get enough calcium to ensure optimal peak bone mass. Are your kids getting enough calcium?

Recommended calcium intakes

Age Amount of calcium

Infants

birth-6 months 210 mg

6 months-1 year 270 mg

Children/Young Adults

1-3 years 500 mg

4-8 years 800 mg

9-18 years 1,300 mg

Adult Women and Men

19-50 years 1,000 mg

50+ 1,200 mg

Pregnant or Lactating Women

18 years or younger 1,300 mg

19-50 years 1,000 mg

Source: National Academy of Sciences, 1997

Calcium is found in many foods, but the most common source is milk and other dairy products. Drinking one 8-oz glass of milk provides 300 milligrams (mg) of calcium, which is about one-third of the recommended intake for younger children and about one-fourth of the recommended intake for teens. In addition, milk supplies other minerals and vitamins needed by the body.

Should I give my kids calcium supplements?

Experts believe calcium should come from food sources whenever possible. However, if you think your children are not getting adequate calcium from their diet, you may want to consider a calcium supplement. For optimal absorption, no more than 500 mg of calcium should be taken at one time.

Recommended calcium intakes
Age	Amount of calcium
Infants
birth-6 months	210 mg
6 months-1 year	270 mg
Children/Young Adults
1-3 years	500 mg
4-8 years	800 mg
9-18 years	1,300 mg
Adult Women and Men
19-50 years	1,000 mg
50+	1,200 mg
Pregnant or Lactating Women
18 years or younger	1,300 mg
19-50 years	1,000 mg
Source: National Academy of Sciences, 1997 Calcium is found in many foods, but the most common source is milk and other dairy products. Drinking one 8-oz glass of milk provides 300 milligrams (mg) of calcium, which is about one-third of the recommended intake for younger children and about one-fourth of the recommended intake for teens. In addition, milk supplies other minerals and vitamins needed by the body. Should I give my kids calcium supplements? Experts believe calcium should come from food sources whenever possible. However, if you think your children are not getting adequate calcium from their diet, you may want to consider a calcium supplement. For optimal absorption, no more than 500 mg of calcium should be taken at one time.