Toddlers experience rapid growth and development. Because of this, getting enough calcium through a balanced diet is important to support their growing bones and teeth during these early years.
• Maintains strong bones
• Muscle development
• Strong teeth
• Regulation of nerve and muscle contraction, including the heartbeat
In Singapore, the recommended daily calcium intake for children aged 1–3 years is around 500mg. A varied diet containing calcium-rich foods can help your toddler meet their daily needs.
Calcium sources for toddlers include both dairy products and non-dairy foods.
Dairy foods are rich sources of calcium. Other sources of calcium include green vegetables, tofu and fish with edible bones.
• Milk (whole milk/full-fat cow’s milk or goat’s milk)
• Cheese (mini cheeses are good for little toddler hands)
• Yoghurt
• Green leafy vegetables like broccoli and cabbage
• Tofu
• Sardines and pilchards (fish with bones)
If your toddler needs an alternative to milk, speak to your healthcare professional about choosing an age-appropriate calcium-fortified alternative.
Here are some examples of calcium-rich foods that can form part of your toddler’s diet:
• Milk — for children aged 1–2 years, around 400–500ml of milk a day can form part of a balanced diet
• Small pot of yoghurt
• Slice of tofu (20g)
• Chunk of cheese the size of a matchbox
It is easy to include calcium-rich foods in your toddler’s meals. You could grate some cheese over suitable dishes or use milk when making foods such as pancakes or soup.
A varied, balanced diet usually gives your toddler the calcium they need. But if your toddler is a picky eater, or you’re worried about their calcium intake, speak to your doctor or healthcare professional before giving any supplements.
For more guidance and tips, explore the Karihome blog.
