According to the Dietary Guidelines for Americans, the recommended dairy intake for children between the ages of 2 and 4 is 2-2.5 cups per day. Sources include yogurt, cheese, low-fat or fat-free milk, or fortified soy alternatives. Despite these recommendations for proper child development, the truth is that most families in the United States do not meet the recommended daily intake. This can be a problem, as it can affect crucial stages of children’s development and bone growth.
Recommended intake for children
In addition to the importance of consuming calcium, it is also important to consume calories, protein, vegetables, fruit, and grains. It is essential to find a balance and adapt it according to the child’s age.
Ages 2 to 4
- Girls: 1,000–1,400 calories; 2–4 oz protein; 1–1.5 cups fruit; 1–1.5 cups vegetables; 3–5 oz grains; 2–2.5 cups dairy.
- Boys: 1,000–1,600 calories; 2–5 oz protein; 1–1.5 cups fruit; 1–2 cups vegetables; 3–5 oz grains; 2–2.5 cups dairy.
At this stage, dairy products should come from low-fat or fortified sources, and nutrient-rich sources with little added sugar, saturated fat, or sodium should be chosen. Sugary drinks and sodas should be avoided altogether.
Ages 5 to 8
- Girls: 1,200–1,800 calories; 3–5 oz protein; 1–1.5 cups fruit; 1.5–2.5 cups vegetables; 4–6 oz grains; 2.5 cups dairy.
- Boys: 1,200–2,000 calories; 3–5.5 oz protein; 1–2 cups fruit; 1.5–2.5 cups vegetables; 4–6 oz grains; 2.5 cups dairy.
Starting school requires more energy from children, so the amounts begin to increase.
Ages 9 to 13
- Girls: 1,400–2,200 calories; 4–6 oz protein; 1.5–2 cups fruit; 1.5–3 cups vegetables; 5–7 oz grains; 3 cups dairy.
- Boys: 1,600–2,600 calories; 5–6.5 oz protein; 1.5–2 cups fruit; 2–3.5 cups vegetables; 5–9 oz grains; 3 cups dairy.
Pre-adolescence requires three cups of dairy products per day to support growth and overall development. Sodium intake tends to increase due to processed foods, so it is important to choose options that have lower levels.
Ages 14 to 18
- Girls: 1,800–2,400 calories; 5–6.5 oz protein; 1.5–2 cups fruit; 2.5–3 cups vegetables; 6–8 oz grains; 3 cups dairy.
- Boys: 2,000–3,200 calories; 5.5–7 oz protein; 2–2.5 cups fruit; 2.5–4 cups vegetables; 6–10 oz grains; 3 cups dairy.
When children reach adolescence, their nutritional needs increase. The popularity of sugary drinks and teenagers’ busy schedules make it difficult to meet the recommended intake of dairy products.
Challenges for American families
Maintaining a balanced calorie intake, healthy growth, and receiving all essential nutrients depends on children being able to reach the recommended daily servings. However, many families in the United States cannot afford to meet these goals, having greater difficulty with dairy products. That is why, if you cannot achieve the recommended intake, you can also make gradual changes to your daily routines.
Offering yogurt as a quick and easy snack, accompanying breakfast with milk, or offering cheese with a sandwich can be useful alternatives. Little by little, these habits can make up for that calcium deficiency, helping children get closer to their daily goal without drastically changing their diet or the family’s preferences.
It is important to know that calcium is not only obtained from milk and dairy products, but is also found in other foods such as soybeans, tofu, cabbage, bok choy, dried figs and canned sardines. Do you know how much calcium each of these foods provides?