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Child drinking milk from a clear glass indoors

Kids Need Calcium… and So Do You!

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  • Kids Need Calcium… and So Do You!
November 15, 2023 General /Family

Calcium is a mineral that helps build and maintain strong bones and healthy teeth. It also helps the heart, muscles, and nerves in the body function properly. If you drink milk and eat foods like yogurt, cheese and even broccoli, then you and your family are well on your way to consuming the recommended amount of bone-building calcium you need each day.

So, how much calcium do you actually need each day?

  • Children ages 1 to 3 need 700 mg
  • Children ages 4 to 8 need 1,000 mg
  • Children and teens ages 9 to 18 need 1,300 mg
  • Adults, including pregnant and breastfeeding women, need 1,000 mg
Child pouring milk into a glass

While all those numbers may seem like a lot, consuming the recommended amount may be easier than you think! Here are some great calcium-rich options:

Food Serving

Milligrams (mg) of calcium

Food Serving

Yogurt topped with fresh raspberries, blueberries, and blackberries
1 cup low-fat yogurt

Milligrams (mg) of Calcium

350

Food Serving

Glass of orange juice from above
1 cup calcium-fortified orange juice

Milligrams (mg) of Calcium

350

Food Serving

Turquoise mug filled with milk, top view
1 cup low-fat milk

Milligrams (mg) of Calcium

300

Food Serving

Shredded cheese piled on a white plate
1 ounce cheddar cheese

Milligrams (mg) of Calcium

200

Food Serving

Bowl of fresh kale leaves on white background
1 cup fresh kale

Milligrams (mg) of Calcium

100

Food Serving

Cubes of tofu arranged in a circular pattern
3 ounces tofu

Milligrams (mg) of Calcium

65

Food Serving

Broccoli florets arranged on a white plate
1 cup cooked broccoli

Milligrams (mg) of Calcium

60

Food Serving

Grapefruit with green leaf on white background
1 orange

Milligrams (mg) of Calcium

50

Food Serving

Bowl of cooked beans on white background
1/2 cup cooked beans

Milligrams (mg) of Calcium

40

If you or your child have trouble getting enough calcium from the foods you eat, talk to your healthcare provider. They may recommend a calcium supplement. Always talk with your healthcare provider before taking any new supplements.

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    Cartoon vegetables with leafy tops gather playfully together.

    Side-Lying Hold

    1. For the right breast, lie on your right side with your baby facing you.
    2. Pull your baby close. Your baby’s mouth should be level with your nipple.
    3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
    4. Keep loose clothing and bedding away from your baby.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You want to rest while baby feeds
    • You are breastfeeding in the middle of the night
    • You and your baby are comfortable in this position
    Yellow circle with abstract, jagged shapes and patterns.

    Cross-Cradle Hold

    1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
    2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
    3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby is premature
    • Your baby has a weak suck
    • Your baby needs help to stay latched
    • Your baby needs extra head support
    • You and your baby are comfortable in this position
    Cat playing with butterfly in a garden.

    Clutch or “Football” Hold

    1. For the right breast, hold your baby level, facing up, at your right side.
    2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
    3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
    4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You have large breasts
    • You have flat or inverted nipples
    • You have a strong milk let-down
    • You are breastfeeding twins
    • Your baby likes to feed in an upright position
    • Your baby has reflux
    • You and your baby are comfortable in this position
    Peach circle with abstract shapes radiating outward.

    Cradle Hold

    1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
    2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
    3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
    4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby needs help latching on
    • You and your baby are comfortable in this position
    Smiling peach character waving cheerful hello.

    Laid-Back Hold

    1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
    2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
    3. Your baby will naturally find your nipple, latch, and begin to suckle.

    This hold is useful when:

    • Your baby is placed on your chest right after birth
    • You have a strong milk let-down
    • You have large breasts
    • You and your baby are comfortable in this position