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As mommies we are forever trying to get our kids to eat healthy and nutritious food. Along with iron, calcium is especially important for growing children. It is a mineral that could protect them from Osteoporosis and bone and joint issues, later in life.
Worried that your child doesn’t get enough calcium? Here are some interesting ways to sneak it into your child’s diet.
Milk obviously tops the list as the highest source of calcium. Encourage your kids to have two glasses everyday. If they turn up their noses at the sight of a glass of milk, try adding a health supplement to the drink. It not just enhances the taste but also provides the required nutrients for their age. It is important to ensure that the drink is easy to digest and not loaded with artificial sweeteners or preservatives. If it still doesn’t work, get them to consume milk in other dairy forms by making milk interesting. A cube of cheese, a paneer wrap, a chilled milkshake or maybe flavored yogurt. I am sure at least one of these options will be a hit with your child.
The green veggies, apart from being good sources of iron, are said to be rich in calcium too. Broccoli, Peas, Spinach and Beans, all have high calcium content. Toss them into fried rice, make a Chinese stir fry or par boil them and make a salad, to make it appetising for the children.
Dried beans such as Chick Peas (Channa), Kidney Beans (Rajma) and Peas (Matar Dal) are all rich in calcium. If your kids don’t like the regular gravies made out of them, make a by boiling them and making a mouth watering chaat with veggies. They are sure to come back asking for more.
Another source of calcium is dry fruits. The highest content is present in Dates, Raisins and Figs. They make for healthy snacks and can be introduced at an early age. In case your kids don’t like them as they are, make them into chutneys and spreads to be eaten with bread or rotis.
Fruits like Oranges, Lemons, Bananas and Custard Apple also have high content of calcium. Whip them into a glass of juice or milk shake before play time, and they are good to go.
Nonvegetarians have further options in the form of eggs and fish such as Anchovies, Sardines and Salmon.
With so many options, you should have no problem in meeting the minimum requirements of your child. Share your experiences on how you ensure your child gets a balanced meal.