For a milky moustache

Jyoti Chawla

Does your child avoid milk? So how do you maintain her calcium levels? Calcium is the building block for strong healthy bones. Calcium also plays an important role in the proper functioning of nerves and muscles and also helps to release hormones and enzymes in the body. When calcium levels in the blood are low, the body uses up the calcium from the bones to help perform these functions, which results in weak bones. Bone calcium begins to decrease in young adulthood which progresses as we age.

When we get the right amount of calcium and physical activity during childhood and teenage years, we end up having the strongest bones in our adult lives. The Institute of Medicine (IOM) has laid down guidelines for optimal bone health: 

• 1 to 3 years old — 700 mg (milligrams) of calcium daily
• 4 to 8 years old — 1,000 mg daily
• 9 to 18 years old — 1,300 mg daily

However, this recommended requirement is rarely met. Kids these days would rather drink a bottle of cola than a glass of milk, which is one of the best sources of calcium. Aerated and caffeinated drinks interfere in the absorption of calcium, further reducing body’s calcium stocks.  Children with calcium deficiency have weak bones and muscles; their teeth are brittle and yellowish. Rickets is another disorder caused due to calcium deficiency.  This deficiency also causes an increase in the number of fractures in children. 

Milk and other dairy products are a good source of calcium and vitamin D which is also important for good bone health. Many children don’t like milk or other dairy products. There are also instances of children with lactose intolerance that doesn’t allow them any milk intake. For such kids, calcium-fortified foods like orange juice, soy products and bread should be part of their daily meal.

Though it is best for kids to get the calcium through natural diet, it is not always possible. You can discuss calcium supplements with your doctor for your children who are not getting enough calcium. 

Vitamin D is also essential for calcium absorption, so make sure your kids have enough sun exposure and eat foods like fish and egg yolks. In fact, latest paediatric guidelines recommend that all infants be supplemented by vitamin D till the age of one year.

However, for picky eaters, not fond of drinking milk, here are some tips to maintain their calcium levels. 

Find smart means to add dairy products into their diet. Milk is not the only source. Other dairy products such as cheese and curd are also rich in calcium. Add cheese to their omelette, or grilled sandwiches. Or add fresh fruits to yogurt, and serve frozen yogurt for dessert or an evening snack. 

Spruce up regular milk. Make milkshake by adding fruits, like strawberry or add chocolate syrup (be mindful in choosing ones with less sugar). Avoid store bought milkshakes that are full of sugar. 

Serve calcium-rich non-dairy foods. Add white beans, which are rich in calcium, to their favourite soups. Or add almonds and chickpeas to salad. Increase their consumption of calcium-fortified juices. Include breads and cereal, which have high calcium, to their diet. Serve green leafy vegetables with all meals.  

If your child is lactose intolerant, he/she will not be able to digest dairy products due to the lack of the intestinal enzyme, lactase. Eating dairy products or drinking milk causes cramps and diarrhoea in such kids. Fortunately, lactose-free dairy products are available. There are tablets for such kids that allow them to have dairy products but consult a doctor. 

Hard-aged cheeses are lower in lactose. Yogurts that contain active cultures are also easier to digest and much less likely to cause lactose problems. Broccoli, dried fruits, sesame seeds, green leafy vegetables, almonds, tofu and soy beans are calcium-rich foods that are safe for lactose-intolerant children.

Motivate your kids to be involved in regular physical activities and exercise which are important for healthy bones. Running, walking, jumping rope, help in developing and maintaining strong bones. Most importantly, be a role model for your children by consuming dairy products and calcium-rich foods. 

—The writer is a paediatrician, Paras Bliss Hospital, Panchkula.