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Calcium

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Needed for:

Keeping your bones strong. In fact, 99% of the calcium in your baby’s body (and yours!) is found in the bones and teeth. It helps prevent osteoporosis (a bone disease associated with aging) later in life, and it also helps the body use iron. It is needed for muscle contraction, and especially helps the heart. Low calcium intakes can lead to irregular heart rhythms. It is needed for blood clotting and helps control blood pressure. It maintains the body’s collagen, parathyroid functioning, and helps the nerves function.

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Recipes rich in Calcium:

Baked beans
Overnight chia seed pudding
Almond butter and toast,
Kale/broccoli/pear puree

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Recommended Daily Intake:

– Birth to 6 months: 400 mg
– 6-12 months: 600 mg
– 1-3 years: 800 mg

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Found in:

Calcium is generally associated with dairy products, but many plant-based foods are rich in calcium as well.

1 tablespoon blackstrap molasses 172mg
2 tablespoons chia seeds 150mg
1/2 cup of some fortified plant-based milks 150mg
1/2 cup yogurt 137mg
1/2 ounce of most natural cheeses 100mg
1 ounce almonds 75mg
2 tablespoons kale 44mg
1 tablespoon almond butter 43mg
2 tablespoons broccoli 21mg

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