Getting enough calcium on a milkfree diet: information for parents and carers
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1 Getting enough calcium on a milkfree diet: information for parents and carers This is a diet sheet to help you make sure you and your child are getting enough calcium from your diet. What is calcium? Calcium is a mineral that is important at all ages for strong bones and teeth. The main sources of calcium in the diet are cow s milk and dairy products. However, it is still possible to have a good calcium intake when you are on a cow s milk-free diet because calcium is present in a range of other foods. General tips 1. Always check the cow s milk replacement you are using is fortified with calcium. Examples include: soya, coconut, oat, almond, hazelnut, hemp, quinoa and rice milks. Please note that rice milk is not suitable for children under 5 years of age. 2. Organic products do not have added calcium as there is no organic source of calcium currently available. 3. Many cow s milk and dairy free replacement products have their calcium content listed on the nutrition panel. 4. Meals and snack ideas to increase calcium intake: Start the day with a fortified cereal and cow s milk substitute (with added calcium) for breakfast. For dessert add soya yoghurt or ready made soya custard to fruit or make custard and milk puddings with a milk substitute. Offer baked beans or calcium fortified soya cheese on a jacket potato or crackers. Add pulses to soups, stews or on top of a baked potato. Offer dried fruit as a snack between meals. 5. In order to use and absorb the calcium we eat we need to get enough Vitamin D. We get most of our Vitamin D from direct sunlight during the summer months. However small amounts of Vitamin D come from our diet. Vitamin D containing foods include; oily fish, margarine and fortified breakfast cereals. All children aged 1-5 years should have a daily vitamin D supplement (available free of charge for those eligible for Healthy Start vouchers). 1 of 5
2 What is the recommended daily amount of calcium? The recommended daily amount of calcium is outlined in the table below. One star equals about 60mg of calcium*. Age group Requirements Calcium stars* Infants (0 12 months) 525mg 9 stars Children 1 3 years 350mg 6 stars 4 6 years 450mg 7½ stars 7 10 years 550mg 9 stars Adolescents (11 18 years) Girls: 800mg Boys: 1000mg 13 stars 16 ½ stars Adults (19 +) 700mg 12 stars Breastfeeding mothers 1250 mg 20 stars The following table shows the calcium content of some dairy and non-dairy foods and drinks. You can count the calcium stars to make sure that your child is having enough calcium in their diet. Calcium in cow s milk and dairy products Cow s milk (all types) 1/3 pint (200mls) 240mg Infant formula (cow s milk) 100ml (3oz) 50mg Yoghurt (plain/fruit) 1 medium pot (120g) 200mg 1/2 Cheese, hard e.g. Cheddar Matchbox size (30g) 220mg Cheese triangle 1 triangle (15g) 60mg Cottage cheese 1 pot (100g) 127mg Custard 1 serving (120ml) 120mg Clover Additions Strong Bones 28g serving 121mg Calcium enriched Fromage Frais e.g. Petit Filous 1 pot (50g) 125mg Fromage Frais e.g. Plum, Ella Kitchen, Munch bunch 1 pot (40-55g) 60-90mg Horlicks 25g serving in 200ml milk 710mg Ovaltine 25g serving in 200ml milk 444mg 2 of 5
3 Calcium in foods free from milk and dairy Alternative dairy products Calcium fortified milks e.g. soya/oat/coconut/rice/hazel 200ml (1/3 Pint) 240mg nut/almond/hemp/quinoa Calcium fortified soya yoghurts/desserts/custards 1 medium pot (125g) 120mg Wot no Dairy (milk and soya free yogurt) 1 pot (125g) 392mg Milk/soya free cheese e.g. Redwoods cheezly Matchbox size (30g) 60mg Hypoallergenic formula Infant formula: Nutramigen 1, Aptamil Pepti 1 Althera, Alimentum, Neocate LCP, 100mls (3oz) 50-70mg Nutramigen AA, Infasoy, Wysoy Follow on formula: Nutramigen 2, Aptamil Pepti 2 100ml (3oz) 60-95mg Breads and cereals Chapatti/Pitta bread 2 small (120g) 80mg White Bread 2 medium slices (72g) 80mg Wholemeal Bread 2 medium slices (72g) 80mg Hovis Best of Both 2 medium slices (72g) 382mg Instant porridge (fortified) e.g. supermarket own brand Ready brek (may contain milk) Fortified cereals e.g. Rice Krispies Multigrain Shapes, Cheerios 1 tbsp dry cereal (15g) 180mg 1 medium portion (30g) 137mg Swiss Muesli 3 ½ tbsp (50g) 55mg Plain scone 1 plain scone (50g) 89mg 1/2 Protein sources Anchovies 1 small tin (50g) 150mg Prawns 1 medium portion (60g) 66mg Scampi in breadcrumbs 10 pieces (150g) 315mg Tinned Salmon (inc. bones) 1 small can (120g) 363mg 3 of 5
4 Tofu (Soya bean curd) 2 tbsp (50g) 56mg Tahini (sesame seed paste) 1 heaped tsp (20g) 130mg Tinned Sardines or pilchards (including bones) 1 sardine or pilchard (25g-55g) 125mg-138 mg Whitebait 1 small portion (50g) 430mg Fruit and vegetables Broccoli 3 spears (boiled) (135g) 60mg Curly Kale 1 medium portion (70g) 90mg Spring Cabbage 1 medium portion (90g) 50mg Spinach (boiled) 2 tbsp (90g) 145mg 1/2 Okra (stir fried) 1 medium portion (60g) 132mg Watercress ½ a bunch (40g) 68mg Currants 2 heaped tbsp (50g) 47mg Dried Mixed Fruit 3 tbsp (75g) 54mg Dried Figs 2 dried figs (40g) 100mg Dried Apricots 8 dried apricots (66g) 60mg Orange 1 medium (160g) 75mg Beans and lentils Baked Beans 2 tbsp (80g) 42mg Lentils (cooked) 5 tbsp (200g) 30mg ½ Red Kidney Beans 2 tbsp (60g) 43mg Soya Beans 2 tbsp (60g) 50mg Miscellaneous Almonds or Brazil nuts 1 handful (30g) 72mg Black Treacle 2 toffees (20g) 100mg 1/2 Liquorice Allsorts 1 small bag (56g) 95mg 1/2 Orange Juice (fresh) 1 large glass (300ml) 32mg 1/2 Orange Juice enriched with calcium e.g. Tropicana 1 medium glass (200ml) 244mg Ribena Plus (healthy bones) 1 carton (200ml) 120mg PLEASE NOTE: if avoiding Cow s milk, always check ingredient labels every time you buy as ingredients and manufacturing processes can change 4 of 5
5 What if my child is not meeting their recommended daily amount of calcium? If your child is unable to meet their calcium requirements from food, they will need a calcium supplement. There are a wide range of calcium supplements available from your doctor (or chemist). Please ask your dietitian or doctor for more information. Contact us If you have any questions or concerns about the information covered in this leaflet, please telephone us via the following details: Paediatric allergy dietitians on , Monday to Friday, 9am to 5pm Paediatric dietitians on Monday to Friday, 9am to 5pm Children s Allergy Service on , Monday to Friday, 9am to 5pm For more information leaflets on conditions, procedures, treatments and services offered at our hospitals, please visit Pharmacy Medicines Helpline If you have any questions or concerns about your medicines, please speak to the staff caring for you or call our helpline. t: am to 5pm, Monday to Friday Patient Advice and Liaison Service (PALS) To make comments or raise concerns about the Trust s services, please contact PALS. Ask a member of staff to direct you to the PALS office or: t: at St Thomas t: at Guy s e: [email protected] Knowledge & Information Centre (KIC) For more information about health conditions, support groups and local services, or to search the internet and send s, please visit the KIC on the Ground Floor, North Wing, St Thomas Hospital. t: Language support services If you need an interpreter or information about your care in a different language or format, please get in touch using the following contact details. t: fax: NHS Direct Offers health information and advice from specially trained nurses over the phone 24 hours a day. t: w: NHS Choices Provides online information and guidance on all aspects of health and healthcare, to help you make choices about your health. w: Leaflet number: 2294/VER2 Date published: January 2014 Review date: January Guy s and St Thomas NHS Foundation Trust 5 of 5
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