我和你的情况差不多,共勉
Daily Calcium Needs
It is also important to understand how much calcium kids actually need. The Food and Nutrition Board of the National Academy of Sciences recommends:
500 mg a day for kids who are 1 to 3 years old
800 mg a day for kids who are 4 to 8 years old
1,300 mg a day for kids who are 9 to 18 years old
Nondairy Foods with Calcium:
Salmon
Tofu
Rhubarb
Sardines
Collard greens
Spinach
Turnip greens
Okra
White beans
Baked beans
Broccoli
Peas
Brussel sprouts
Sesame seeds
Bok choy
Almonds
Calcium-fortified Foods
In addition to the large number of calcium rich foods that are naturally found, like milk and cheese, a lot of foods are now fortified with calcium. These can be especially good choices if your child doesn't like to drink milk.
Calcium-fortified breakfast cereal, including General Mills Whole Grain Total, Total Raisin Bran, Total Cranberry Crunch, and Total Honey Clusters, all of which have 100% DV of calcium per serving!
Calcium-fortified orange juice
Calcium-fortified soy milk
SunnyD with Calcium (most SunnyD products don't have calcium, so look for the one that does if your child needs extra calcium in his diet)
Instant oatmeal
Calcium-fortified bread or English muffins
Calcium-fortified drink mixes such as Pediasure or Carnation Instant Breakfast
Other calcium-fortified breakfast cereals, including General Mills Golden Grahams (350 mg)