Whether they’re allergic, intolerant, or just not interested – if your kids aren’t eating dairy you might be worried about their calcium intake.
The good news is that (just like iron doesn’t need to come from meat only) there are lots of foods that can help kids get the calcium that they need for strong teeth and bones.
Calcium is also needed by the body to keep blood vessels healthy, regulate blood pressure, and prevent insulin resistance.
So if your little one isn’t into milk, yoghurt, or cheese try adding some of our other suggestions below into their diet.
Kiwi Fruit and Oranges
Try making some tasty Fruit Kebabs and include kiwi and oranges which contain calcium.
Spinach
Today we have a sneak peek at a recipe from our Healthy Kids Cookbook for our 5 ingredient Egg Burrito. These contain spinach which will give your child a hit of calcium.
Ingredients:
- Olive oil spray
- 1 egg
- 1 wholemeal tortilla
- 1⁄4 red capsicum, chopped
- 1 handful rocket or baby spinach
- 1⁄4 avocado, chopped
Method:
- Heat a small frying pan and spray with oil. Crack the egg into the pan and scramble it; this will only take about 30 seconds.
- On the tortilla, layer the veggies and egg, leaving at least 2 inches space from the edge. Fold up the bottom edge, then top edge, then wrap around the sides. Cut in half and wrap in foil.
- Serves: 2 children or 1 adult.
Dried Apricots and Dried Figs
For a great after-school snack, try these delicious Fig, Almond and Apricot Balls. Recipe available to 28 Day Challenge Members (just search the Challenge Recipe Hub) or click here to become a member now. Or find FREE Apricot and Coconut Ball recipe here
Sesame Seeds
Try these Sweet Potato Falafel Balls from our Healthy Kids Cookbook which use sesame seeds as a garnish to give a little crunch. They also contain chickpeas which are another source of calcium.
Edamame
Whether you steam them and serve as is, or use the cooked beans in place of chickpeas in hummus, edamame are a great way to add calcium to your child’s diet.
Broccoli
This delicious Prawn Traffic Light Starry from our Healthy Kids Cookbook is a colourful way to pack loads of veggies into dinner. Feel free to switch any of the veggies to one you know your kids will enjoy.
Tofu
Many kids will turn their nose up at tofu – but try them with these Creamy Passionfruit and Mango Ice Blocks which actually get their creaminess from tofu. The recipe also uses almond milk, which is fortified with calcium too.
Get your Free 28 Day Challenge Recipe Sample including the Creamy Passionfruit and Mango Ice Blocks by clicking here
Chickpeas
This Chicken Hummus Delight Sandwich will be popular in any lunchbox. The recipe for this is in our Healthy Kids Cookbook, as well as a simple hummus recipe.
Almonds
Add to baked goods, sprinkle LSA on cereal, or try almond milk fortified with calcium for a kid-friendly smoothie. Add some baby spinach to a banana and pear smoothie for an extra dose of calcium. Find FREE Smoothie recipes here.
Canned Salmon
The trick for getting the calcium from salmon is to use the tinned variety with bones. The canning process softens the bones and, once mashed or blended, are safe for kids to eat. Our Salmon Cakes from the Healthy Kids Cookbook are great for a quick dinner, served with veggies and salad. Try a Free Recipe for Salmon Cakes here
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
Claire Lost 26kgs* with the 28 Day Challenge
Claire says: “I started off my journey by participating in the Lose Baby Weight challenges. The food was amazing! Our daughter was one of my main motivations to get healthier and to completely overhaul our family’s diet.
I have now developed a love for exercise and aim to exercise for a minimum of 30 minutes per day 5 days per week. I have lost 26kg to date and have gained health, energy, self respect, pride and confidence.”
Join here
You won’t regret it!
