Calcium-Rich Soy Milk
If your daughter is anything like mine she is not about to eat a big bowl of kale or anything green for that matter. She does like cucumbers and broccoli however these foods will not be able to supply her with the amount of calcium her growing body needs. Leafy greens can be good sources of calcium but you have to eat them! So, how can we go about ensuring our growing girls get the calcium they need so they don’t develop osteoporosis 30 or 40 years from now? Last week I provided a list of several foods that contain calcium:
tahini or sesame seeds
soy yogurt, fortified soy beverages and other fortified non-dairy beverages like rice and almond milks
beans like soy or black
blackstrap molasses
leafy greens like bok choy, kale or collard greens
Which of these does your daughter eat? I’ve got 2 on this list – black beans and non-dairy beverages. I always keep a container of vanilla soy milk in the fridge and encourage her to drink a cup here and there since she does not drink cow’s milk.
How does soy compare? Most, if not all, soy milks contain about 30% of the recommended daily intake of calcium in a one cup serving. They also contain Vitamin D which will help with calcium absorption. In addition, soy milk is a good source of protein.
You can usually find soy milk in a few different sections of the grocery store. In the middle aisles, you will find the shelf stable kind that comes in a 946 mL tetra pak. In the dairy aisle, you will find the 1.89 L refrigerated carton. They should be pretty similar from a nutrition and taste standpoint. You will also be able to choose from unsweetened, regular, vanilla and chocolate. Look for the brands that contain organic soy as this will ensure the soy has not been genetically modified.
Though one cup will provide about 30% of her daily requirements, we still need to find the remaining 70% or so. Try getting her to consume two cups; on its own with a snack, poured over cereal or added to a soup or smoothie. You can also substitute soy milk in most recipes calling for milk.
The rest of the day should contain other calcium rich foods like – black beans in a salad, stir fry with tofu and almonds or apple slices dipped in tahini.
Do you have any tips on how to get your daughter to get enough calcium? I’d love to hear them.