Your kids need calcium in order to build strong bones and teeth; it also helps blood to clot; regulates muscle function; regulates the functioning of the heart; and it activates the enzymes that convert food to energy.
In the body, calcium is mostly stored in the teeth and bones. Calcium deficiency can lead to disorders such as osteoporosis in later life.
How can you make sure that your child is getting enough calcium in their diets? Try our 5 healthy eating ideas below.

healthy_eatingHow Can I Add More Calcium?

1) Add calcium to your main meals

Zucchini FrittersIt could be a few dollops of sour cream in your pasta sauce; a tablespoon or two of natural yoghurt used as part of a marinade; a tasty homemade dip such as Tzatziki as a side dish for grilled lamb.
Looking for more inspiration? Try some of our calcium rich recipe ideas for the whole family here:

For over 800 healthy, family friendly recipes see our 28 Day Weight Loss Challenge here
All meals are created by top nutritionists and are set out in weekly, customisable meal plans for you. Take all the guess work out of feeding your family healthy meals every day by joining here 
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2) Add calcium to their favourite snacks

It could be some cottage cheese on their crackers, a yoghurt and nut butter dip for some strawberries, or some cheddar chunks with their apple.

3) Offer calcium from other types of milk

If your child is happy to have a cup of milk before bed, this is an ideal way to pack in some extra calcium. A lot of coconut milk, soy milk and rice milk is also fortified with calcium (check the packs of your favourite brands).

28_day_challenge4) Help them enjoy a balanced diet

Kids can get enough calcium in their diets without milk too – so don’t worry if your little one isn’t a huge fan. Foods such as kale, spinach, tofu, salmon, sardines and broccoli all contain calcium too.

5) Try offering kid-sized smoothies as a snack

healthy_kids_recipesIf your child loves banana, chances are they’ll love a simple banana smoothie (which is better than a milkshake as it doesn’t have added sugar). Use your child’s preferred milk, whether that’s cow’s milk, soy milk, rice milk etc.
If they love helping in the kitchen, they might enjoy making our Green Slime Smoothie. This recipe is from our Healthy Kids Recipe Book (available here).

How Is Calcium Absorbed?

It’s also important to note that in order to be able to absorb the much needed calcium, kids need to be getting enough of certain other vitamins and minerals. Not sure which ones help calcium absorption?
Here’s a short overview:

  • Vitamin D: from exposure to sunlight, and also found in small amounts in egg yolks and tuna or salmon.
  • Vitamin K: from whole foods such as kale, broccoli, spring onions and asparagus.
  • Magnesium: from whole foods such as pumpkin, almonds, cashews, and oats.
  • Manganese: from whole foods such as spinach, sesame seeds, oat bran and pine nuts.

Take part in the 28 Day Challenge

Don’t delay – join literally THOUSANDS of mums on the challenge with us who lose an average of 4-6kg (8 – 13 pounds) over 28 days – you can read all about it here and see how it works
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Results from mums on the 28 Day Challenge

Mums lose an average of 4-6kg (8-13 pounds) on our 28 Day Challenge and below are some of the amazing results from mums JUST LIKE YOU who are already using the 28 Day Challenge and losing tummy fat – make the change and join them today too!
You can see lots of more results and you can join here too
Lizzie lost 10kg (22 pounds) on 3 Challenges
Lizzie says: “The food is delicious and very easy to make. The recipes are very simple and don’t require a lot of ingredients.
I love that the menu plan for the week is all worked out and it can be customised to suit your family and the ingredients you may have on hand” Join here
Eliza lost 22kg (48 pounds) on 4 Challenges
Eliza says “I started in September with my first 28 Day Weightloss Challenge. I lost 8 kg that month. So far I have lost 22 kg. But it is what I have gained which will make me a supporter for life! Join here
Ashley has lost 22kg (48 pounds) on 4 rounds
Ashley says “To date I have now lost over 22kg since starting with the 28 Day Challenges.  Back in September I never thought I would be where I am now in a short six months.” Join here
Lauren has lost 46kg (101 pounds) on 6 rounds
Lauren says “I’d highly recommend starting with a 28 Day Weight Loss Challenges. It’s such a great way to learn about healthy eating and exercise….. The Challenges are perfect as they run for 28 days, with so many different customizable options for every meal and day” Join here
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