Age

Calcium RDI (mg)

Infants: 0-6 months breast-fed
Infants: 0-6 months formula-fed
Infants: 7-12 months
Children: 1-3 years
Children: 4-7 years
Children: 8-11 years (girls)
Children: 8-11 years (boys)
Children: 12-15 years (girls)
Children: 12-15 years (boys)
Children: 16-18 years (girls)
Children: 16-18 years (boys)

300
500
550
700
800
900
800
1000
1200
800
1000

Dietary sources of calcium

Food (amount)

Calcium (mg) per serve

Milk, whole (1 cup)
Milk, reduced fat (1 cup)
Milk, reduced fat, extra calcium (1cup)
Cheese, cheddar (1 slice, 20g)
Cheese, cheddar, reduced fat (1 slice, 20g)
Yoghurt, 1 tub (200g)
Cottage cheese (2 Tablespoons) 27
Spinach, cooked (1/2 cup) 36
Sardines (with bones), 1 serve (60g) 230
Salmon (canned with bones), 1 serve (60g)
Almonds, 1 Tablespoon (15g)
Soy beverage, added calcium (1 cup)
Soy beverage, unfortified (1 cup)

295
350
390
155
170
300
27
36
230
240
31
300
33

Milk and dairy products are the best sources of dietary calcium. Soy drinks are not a natural source of dietary calcium, but many are fortified with adequate amounts of calcium. Many other foods have small amounts of calcium, but it is very difficult to achieve an adequate calcium intake without dairy products or substitutes.
Milk and dairy products continue to contribute significant nutrition during the toddler years. For example, around 500mls of milk, or the equivalent, provides around ¼ the energy, ½ the protein, and all the calcium and riboflavin requirements of a 2 year-old child. Dairy foods also provide about one-third of the saturated fat in the diet of children. For this reason, reduced-fat varieties can be introduced for children over 2 years of age.
If cow’s milk is not tolerated, for example due to cow’s milk allergy, or lactose intolerance, calcium-enriched soy milk may take the place of dairy products to provide the child with adequate amounts of dietary calcium.
Over-consumption of milk may reduce the child’s intake of other foods and contribute to iron deficiency anaemia. A volume greater than 800mls per day should be avoided, particularly if food consumption is poor. Milk in bottles should be discouraged, as a practical strategy to limit milk intake.
Breastfeeding may be continued into the toddler years, dependent on toddler and mother attitudes. Children consuming greater than 2-3 breastfeeds per day during the second year and beyond, may be at risk of under-consumption of energy and some micro-nutrients.
For children who prefer not to drink milk, adequate calcium can be obtained from cheese, yoghurt, or milk-based custards. Sardines and other fish whose bones are eaten, and some nuts (such as almonds), also have moderate amount of calcium and protein.

Osteoporosis
Osteoporosis, a result of low bone mass, can lead to bone fragility and an increased risk of fractures. Around 60 percent of post-menopausal women are considered at risk of osteoporosis.
The peak bone density occurs at some time in the early 20’s, following progressive accumulation of calcium in the skeleton during all throughout childhood and particularly during adolescence. Children who consume a low calcium diet, or have inadequate development of peak bone mass are at a higher risk of osteoporosis later in life.

Lactose intolerance
Lactose intolerance is most commonly a temporary, acquired condition in young children following acute gastroenteritis. It is also high in Asian communities (at 80-90 per cent), but relatively low in adult caucasians (at 10-20 per cent). Lactose intolerance is rare in children. There are a variety of low-lactose milks and formulas available for children with lactose intolerance so that calcium intake is not compromised.

Reduced fat milks
Reduced fat milks are not suitable for children less than 2 years: milk is a major energy source during the rapid growth experienced by young children.