-Hi. I'm Juli Auclair. Welcome to Parents TV. Whether it's an allergy, lactose intolerance or just a picky eater, there are many reasons why some children don't get enough calcium through dairy. Well, joining us today is registered dietician Tanya Zuckerbot to talk about some great milk alternatives. And Tanya is the author of the F Factor Diet. Thank you so much for coming in. -My pleasure, Juli. -So, we hear it all the time that milk is so important for kids. But why so? -Well, milk is necessary for strong bones. As a matter of fact, by the time you're done with your teen years, you have put away probably 50 percent of what you need for the rest of your live. So, those former years of our childhood are really important for getting enough calcium. And as far as the requirements for calcium go, for children ages 1 to 3, it's recommended that children get on 500mg of calcium from ages 4 to 8, you're aiming for 800 mg of calcium, and the really important years, those teen years from ages 9 to 18, it's 1,300 mg of calcium which is actually a highly recommended daily amount than even for adults. So, those teen years are really important but that's why you gotta be given-- with your children, when they're young to introduce these calcium-rich food, so that it's a habit they'd stick with throughout their teens. -What about kids who don't like milk or just don't drink enough of it or maybe don't eat a lot of dairy products. How do they-- are they getting enough? -They're not. Most of the time, for example, a lot of times when children or toddlers especially dropped their bottles, that's the last time they're gonna drink milk. And then, they tend to go for more sugary drinks such as juice or soda. Studies show that most teenage girls, in fact, 85 percent are not meeting the RDA for calcium and 60 percent of boys are not meeting the RDA either. So today, we're gonna go over some really easy and delicious ways of getting some calcium into your kids. -Okay. So, you've got some food here that has a lot of calcium in it and it's easy to incorporate into the diet. Tell us what you have. -Well, the first groups are dairy foods. And that's because, the easiest way to get calcium into diet is to really on the dairy foods. Those inherently had the most calcium. But if plain milk is not an option for kids are refusing it. What I found, as a mother myself, is that my children love the flavored milk. -Uh-hmm. -And even though, there's slightly more sugar than a regular milk due to the flavoring. It's still lot less sugar than juice or soda. And with these flavored milk, from here we had an example of banana, chocolate, and there's vanilla and there's strawberry. For a one container, you get 300mg of calcium. -It really a good dose there. -It's a lot. -Yogurt is another great source of calcium. You can get 300mg from yogurt as well. And string cheese. One of those string cheese contain about 150mg of calcium. And this is a cheese a lot of kids love and it's easy to stick into the lunchbox. -Absolutely, my daughter just loves the string cheese. She can't get enough of it. My son, is allergic to milk so he needs to eat things that have calcium in them that aren't dairy foods, and you have some examples of that. -We do. Beginning with vegetables, here's an example of sweet potato. And this is gonna have around 90mg of calcium. [unk] and spinach also other high calcium vegetables, as far as fruit go raisins naturally contain calcium around 2/3 of a cup of raisins will give you approximately 16mg of calcium and then you have Edamame. Edamame [unk] and kids love Edamame. You pick it into them-- in the pods. They like to pop into your mouth. -Right. -Even the shell-- I mean, it's just a great, great addition to the diet. And you're gonna get around 150mg of calcium from Edamame. And you can also incorporate foods that are enriched with calcium too. -Yes. And this one-- to our next group. Foods that don't naturally contain calcium but are fortified. And here we have orange juice. A container of orange juice around a cup is gonna give you 300mg of calcium which is the exact same amount as a cup of milk. So that's huge, if you know, when you're giving your child beverages. Think about the calcium-fortified orange juice as an alternative to milk. And then we have a serial here, golden Grahams. Believe it or not, if you see here, they have a good source of calcium on the box. And if you serve this with a cup of milk, you can get as much as 350mg of calcium into your child. So, think about even breakfast foods-- -Right. -Between orange juice and the Golden Grahams, you're meeting half the RDA. -They do pretty well there. -And then, if you're looking for something little salty, little, you know, crunchy-- cheeses. You know, [unk] the cheese, that's also gonna have some calcium around 60mg of calcium. -Okay, now what about supplements, if your child doesn't like any of these things. Can you give them something else too? -You can give your child a calcium supplement or a multivitamins. It's gonna have calcium. But studies do show that the bio-availability of calcium from supplement is not as high as some food. So, always think food first. If you're not concern, of course, you can always supplement. But, we're gonna show you some really easy examples of breakfast or lunch that you're gonna need all your calcium needs through foods alone. So, it really is quite simple to do and when you're using food, you're also getting many other benefits such as vitamins and nutrients and fiber and other things that kids need. -Okay. Let's start with the breakfast you were talking about here. -Okay. So this is a breakfast, which is an oatmeal. And we've made this with some skim milk. We're getting the calcium from the oatmeal and the milk served with a cup of yogurt and some of this calcium fortified orange juice. And this breakfast has 850mg of calcium. -Wow, that's fantastic. -That's a day's worth. It's a day's worth with just a breakfast. -You don't even have to worry for the rest of the day. -You don't have to worry. -However, you can have it in your lunch too. Tell us about we have here. -Yeah. And this is great. This is a sandwich made with calcium fortified bread. I don't think a lot of people don't think of bread is a source of calcium. But, if you find the right brands and this one is, you know, marketed just for kids. This has around 160mg of calcium per size. -Wow, that's fantastic. -A lot. The kids love white bread. -If you ever making a sandwich, that's right 320mg. And we serve some Edamame, and here we have some chocolate soy milk. -My son's favorite. -So, this would be a perfect lunch actually for your son who you said is lactose intolerant, because there is no dairy item in here. All the calcium are coming from fortified foods and foods that naturally contain calcium. So, here, you have the chocolate soymilk, and here you have Graham crackers and Graham crackers are also a fantastic health. -Thank you so much. All great ideas for Moms who just don't know what to do to get more calcium into their kids' diet. Thank you for coming in. -Oh, it's my pleasure. -Great to meet you. -You too. -And thank you for watching Parents TV. Your source for the best information for your growing family. -Thank you for watching Parents TV. Our families, our lives.