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Helping Children Build Strong Bones
American Academy of Pediatrics
Calcium Report
Children over age eight are not meeting their recommended daily calcium intake, according to a February 2006 report[i][1] from the American Academy of Pediatrics (AAP). In fact, seven out of 10 teen boys and nine out of 10 teen girls are not getting the calcium they need[ii][2]. The AAP report includes data on the importance of calcium consumption by children and adolescents and comes at a critical time, since research has shown that children who regularly avoid milk have lower bone mineral density and have more bone fractures[iii][3].
"It is important for children to eat three servings of milk, flavored milk, cheese or yogurt a day at an early age to help prevent fractures and osteoporosis later in life," says Bonnie Johnson a Registered Dietitian and all-round good gal from the Dairy Council of Utah/Nevada. "While there’s no cure for osteoporosis, eating 3-4 servings of low-fat or fat-free dairy foods will help children get the calcium they need to build strong bones, which will benefit them throughout life.
The AAP report, Optimizing Bone Health and Calcium Intakes of Infants, Children, and Adolescents, notes that eating calcium-rich dairy foods, such as milk, cheese and yogurt, during childhood and adolescence is important for development of peak bone mass and reduces the risk of fractures and osteoporosis later in life. In addition, U.S. Surgeon General, Richard Carmona, released Bone Health and Osteoporosis: A Report of the Surgeon General, to help educate the public on bone health and reduce the risk of low bone mass and osteoporosis by encouraging Americans to meet the recommended servings of calcium-rich dairy foods.
Most children between age eight and 19 can achieve the recommended dietary intake of calcium by eating three servings (four for adolescents) of milk, flavored milk, cheese or yogurt every day[iv][4]. Low-fat and fat-free dairy products are encouraged. Milk has a unique nutrient package and contains several key nutrients, including calcium, potassium and magnesium, which the 2005 Dietary Guidelines identified as being low in the diets of children[v][5]. Milk is also an excellent source of Vitamin D, which aids in calcium’s absorption and retention.
The AAP report includes several essential tips to increase calcium consumption:
Role Model Healthy Habits
Research shows that children’s healthy eating habits are established early in life, and their primary role models are parents.[vi][6] The AAP calcium report highlights the importance of meeting calcium recommendations for the entire family. “Since parents are their children’s most significant role models, it’s important they encourage kids to make healthful food choices by including three servings of dairy in their own diet each day,” says LOCAL DAIRY REPRESENTATIVE. ”Serving milk at mealtimes and choosing milk as a beverage when eating out can help improve overall dietary intakes for the whole family.”
Be Active
In addition to healthy eating habits, the AAP recommends physical activity, primarily weight-bearing activity for children. Encourage kids to join sports teams, take dance lessons or play outside with friends, to help increase bone mass and have a positive effect on bone health throughout life.
Assess Calcium Intake
The AAP also suggests periodically assessing calcium intake and risk factors for less than optimal bone health several times during childhood and adolescence, beginning at two or three years of age. Physicians should have conversations with their patients and families about their dietary habits to ensure they are meeting daily calcium requirements. Resources such as the Calcium Quiz, a new tool found on www.3aday.org, help families determine if they’re getting the calcium they need.
Include Dairy in the Diet
Many children with lactose intolerance can drink small amounts (one cup) of milk[vii][7] without discomfort, especially when accompanied by other foods. Hard cheeses such as Cheddar and Swiss, yogurt containing live active cultures, or lactose-free or lactose-reduced milk are other options to encourage them to help meet recommendations of three servings of dairy a day.
For more information about the American Academy of Pediatrics calcium report, go to www.aap.org/bonehealthreport. Visit www.3aday.org for more information on dairy including, recipes, tips and resources.
- American Academy of Pediatrics, Optimizing bone health and calcium intakes of infants, children, and adolescents. Pediatrics. 2006; 117 (2):578-585.
- USDA’s 1994-96 continuing survey of food intakes by individuals and 1994-96 diet and knowledge survey. Riverdale, MD: US Department of Agriculture; 1999. Available at: www.usda.gov Search under “Food Surveys.”
- Goulding A, et al. Children who avoid drinking cow’s milk are at increased risk for prepubertal bone fractures. Journal of the American Dietetic Association. 2004; 104(2):250-253.
- American Academy of Pediatrics, Optimizing bone health and calcium intakes of infants, children, and adolescents. Pediatrics. 2006; 117 (2):578-585.
- 2005 Dietary Guidelines Advisory Committee Report.
- Auld G, Boushey CJ, Bock MA, et al. Perspectives on intake of calcium-rich foods among Asian, Hispanic, and white preadolescent and adolescent females. J Nutr Educ Behav. 2002;34 :242 –251
- American Academy of Pediatrics, Optimizing bone health and calcium intakes of infants, children, and adolescents. Pediatrics. 2006; 117 (2):578-585.
Frequently Asked Questions
How much calcium do I need?
The amount of calcium you need each day depends on your age. The following table includes recommendations made by the National Academy of Sciences.
| Age Recommended Servings of dairy each day
|
| 1-3 years old |
500 mg |
2-8oz glasses of milk |
| 4-8 years old |
800 mg |
3-8 oz glasses of milk |
| 9-18 years old |
1300 mg |
4-8 oz glasses of milk |
| 19-50 years old |
1000 mg |
3-8oz glasses of milk |
| 50 + years old |
1200 mg |
4-8 oz glasses of milk |
|
* Note: the Dairy Council follows the American Academy of Pediatrics recommendations that children under 1 year old not be served cow's milk.
Can't I get all the calcium I need from supplements?
Think food first for nutrients. A calcium pill shouldn't take the place of the calcium in food. A glass of milk, for example, not only provides calcium but also eight other essential nutrients. One of these key nutrients is vitamin D, which is important for calcium absorption.
If I'm lactose intolerant shouldn't I avoid dairy products all together? No, being diagnosed with lactose maldigestion does not mean you will experience intolerance symptoms after eating usual amounts of dairy foods.
Research also has shown that many people who are lactose maldigesters, can enjoy up to two cups of milk a day with meals - one with breakfast and one with dinner - without experiencing symptoms. There also are a variety of lactose-reduced and lactose-free milk products available today. Due to its low lactose content, cheese is an ideal source of calcium for people with lactose intolerance. Aged, hard cheeses such as cheddar, Colby and Swiss contain little, if any, lactose and are easy to digest.
Are there other foods that are high in calcium?
Other calcium sources don't know what they're missing. Dairy's powerful package of calcium plus eight key nutrients fuels your body, not just your bones. Without milk, cheese and yogurt in your diet, it's very difficult to get enough calcium. Other foods contain calcium in smaller amounts, and the calcium in some, such as spinach, is poorly absorbed. In fact, you would need to eat 8 cups of spinach to equal the amount of calcium absorbed from 1 cup of milk.
Submit your question on any nutrition topic and we will find the expert answer. Send questions to Ask the RD.
Handouts
- Health Education Kits – click here to access the following valuable patient education tools and reproducible materials.
- 3-A-Day of Dairy Kit
- Healthy Weight Kit
- African-American Health Education Kit
- Education Handouts - Click here to access the following materials, free for download. They are appropriate for a variety of age groups and span a wide range of topics.
- Dairy Nutrients
Bone Health
Calcium Assessment Questionnaire
Stronger Bones
Think Your Drink
Thinking About Calcium? Find It in Foods First
Calcium Counts for Mothers-to-Be
Calcium for Mature Adults 51 and Older
Test Your Calcium Quotient
Whey Protein Fact Sheet
Eat To Win
- Schools
New Look of School Milk Success Story
Dairy and School Wellness
- Kids Activities
33 Terrific Tasty Snack Ideas
Dairy Dazzling Calcium Carnival Brochure
Where’s the Dairy?
Where’s the Dairy? Answer Key
- Dietary Guidelines / MyPyramid Food Guidance System
Healthier Eating: Getting Where You Need To Be
Dietary Guidelines Meal Plan
MyPyramid for Kids Worksheet
Super Foods Checklist
Improve Diet Quality with Dairy Foods
- Weight Management – Adults
More Yummy, Less Tummy
3-A-Day of Dairy May Help You Lose Weight
Assess your Diet: Dairy and Other Healthy Habits
Waist Circumference Fact Sheet
- Hypertension
Taking the Pressure off High Blood Pressure
DASH To the Diet: Following the DASH Eating Plan
5 Days to DASH
- Lactose Intolerance
The Lowdown on Lactose Intolerance
Lactose Intolerance: A Cafeteria Concern
Lactose Intolerance and Your Child
Lactose Intolerance and Minorities: The Real Story
- 3-A-Day Meal Planning
Mealtime Makeover
Power of 3 Planner
Dairy Tracker
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Dairy Council Digest
LATEST ISSUE Dairy’s Beneficial Role In Women’s Health
To read or print-out the lastest:
www.nationaldairycouncil.org
Women are at unique risk for various nutrition-related diseases and conditions because of their specific dietary needs. Women’s low consumption of dairy foods reduces their intake of essential nutrients such as calcium and vitamin D and may contribute to their risk for various diseases or disorders that can affect the length and quality of their lives. Potential benefits of dairy foods for women include protecting against osteoporosis, alleviating symptoms of premenstrual syndrome, reducing the risk of kidney stone formation. Overall, consuming 3 servings of milk, cheese or yogurt a day as part of a nutritionally balanced diet improves the nutrient quality of women’s diets and contributes to their health. Also, by serving as role models, women can positively influence children’s dairy food intake and consequently their health.
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