I got this from our last visit at Dr. Bacha's. I find it very useful cause some days Alexarya isn't that into drinking her milk. Sure you can relate.
..............Calcium Requirements
0-6 months.......................... 400mgms
6-12 months..........................600mgms
1 yr-12 yrs............................. 800mgms
Adolescent............................1200mgms
Adult...................................... 80mgms
Dietary Sources of Calcium
Dairy
Skim Milk, 1 cup (8oz)...............300mg
Plain Yogurt, 1 cup.....................295
Whole Milk, 1 cup......................290
Tofu 1/2 cup ..............................227
Cheddar cheese, 1 oz, 1 slice......205
American cheese, 1 oz ...............175
ice milk, soft serve.....................140
icecream 1/2 cup, 165fat .............75
Non-Dairy
Almonds 31/2 oz ......................255mg
Sardines, 5 small ......................250
Molasses, 1tbsp .........................140
Broccoli, cooked 1 cup ..............130
Sunflower seeds 31/2oz ........... 120
chickpeas, 1/2cup .....................100
Orange, large ............................. 95
Soybeans, 1/2 cup ......................88
Egg, large ...................................30
Hamburger 6oz ..........................20
Tums .....................................400mg per tab
Tums Ultra ...........................800mg
Daily requirements for a one-to-three-year-old:
Protein: Minimum of 16 grams. Try 16 ounces of milk plus one ounce of meat.
Fat: Toddlers should get at least 30 percent of their calories from fat for energy and growth needs.
Calories: 40 calories/day/inch of height (1000 to 1300 calories/day).
Calorie distribution should look something like this:
16 g protein = ..................64 calories
44 g fat = .......................396 calories
210 g carbohydrate = ....840 calories
Total = .........................1300 calories
Sodium: 325 to 1000 mg.
Vitamin C: 40 mg.
Vitamin A: 400 ug (micrograms).
Iron: 10 mg.
Zinc: 10 mg. A mild zinc deficiency in toddlers is common. Symptoms include poor appetite, sub-optimal growth and a reduced sense of taste and smell. The best sources of zinc are meat, eggs and seafood.
Folate: 50 ug.
The last four are the ones most often deficient in toddlers.
Try to serve the following each day:
* 2 to 3 cups of milk (or yogurt, cheese and pudding).
* 4 servings of fruits and vegetables. (Serving size: one tablespoon per year of age.) One serving should be high in vitamin C and another in vitamin A.
* 4 servings of bread and cereal. One should be an iron-fortified baby cereal. A serving is about 1/4 to 1/3 an adult portion (1/4 slice toast, 1/4 cup pasta).
* 2 servings of meat (a 1/6th of the size of a deck of cards) , beans, egg (1/4egg) , tofu, or peanut butter (1/4 tbls). A good serving of protein should be served at every meal. One serving equals 1/2 ounce
These last requirements were very reassuring to me as they are really sooo tiny..
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