Calcium is an important nutrient that everybody needs to consume. It is important for kids to eat enough calcium so that they can build strong, healthy bones for the rest of their life. If you do not get enough calcium, bones will become fragile and will break easily. It is important for EVERYONE to have enough calcium.

Kids need to have this much calcium:

• 4-8 year olds: 700mg/day
• 9-11 year old: 1000mg/day
• 11-18 year olds: 1300mg/day

So how can I eat enough calcium?

To get enough calcium you can eat:

• 4 cups of milk
• 4 cups of soy milk
• 7 cups of broccoli
• 1.5 cups of canned salmon
• 487 almonds
• 13 cups of cooked spinach

Or you can just eat a mix of all these foods and more as a part of a healthy balanced diet

There are also some other things that you can do to keep your bones strong:

• Do a little bit of exercise every day
• Make sure you spend a little bit of time in the sun every day (although not too much because you will get sunburnt!)
• Don’t eat too much salt or salty foods