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How can I ensure that my child is getting enough calcium and vitamin D in their diet?

Hi everyone,

I am a concerned parent of a 4-year-old child and I am worried about my child's calcium and vitamin D intake. My child is a picky eater and doesn't like to eat many dairy products, which are a good source of calcium and vitamin D. I have tried to incorporate other calcium and vitamin D-rich foods into my child's diet, but I am not sure if it is enough. I know that calcium and vitamin D are important for strong bones and teeth and I want to ensure that my child is getting enough of these nutrients.

Can anyone provide some tips or suggestions on how I can ensure my child is getting enough calcium and vitamin D in their diet? Are there any supplements or fortified foods that I can give to my child? Any help would be appreciated. Thank you!

All Replies



I know how important it is to ensure that your child is getting enough calcium and vitamin D in their diet. As a parent of an 8-year-old, I have tried a few ways to ensure my child's calcium and vitamin D intake.

For calcium, I try to include almonds, soy products like soy milk, tofu, and a variety of nuts for my child's snacks to add some excitement to their diet. While for vitamin D, my child loves to drink fortified milk, eat egg yolks, and mushrooms. I also introduce fatty fish like salmon, mackerel, and tuna to my child's diet, which provide good sources of omega-3 fatty acids and vitamin D.

I also encourage my child to play outside to get enough sunlight for vitamin D production. However, since we live in an area where sunlight is limited, I also give my child a regular dose of vitamin D supplements. I recommend consulting with a pediatrician for advice on the exact amount of vitamin D supplements your child needs.

I hope these tips are helpful!



I understand your concerns regarding your child's calcium and vitamin D intake. As a parent of a 3-year-old child, I have faced similar issues with incorporating enough calcium and vitamin D-rich foods in my child's diet. To overcome this issue, I have tried to make meals more colorful and interesting for my child to encourage their interest in eating a variety of foods.

One of the strategies I found useful is to make kale chips for my child as they promote good sources of calcium, vitamin D, and many other vital nutrients. I also introduced greek yogurt to my child's snacks as an alternative to other high-fat dairy products. I also try to sneak in cheese, milk, and other milk-based products into my child's diet through fun-shaped or colorful smoothies.

Additionally, I recommend preparing vitamin D fortified food, such as fortified cereals and fortified orange juice, and ensuring they are included regularly in your child's diet. Lastly, I recommend consulting with a pediatrician for expert advice on dietary supplements and other sources of calcium and vitamin D your child might need.

Hope these tips help!



I can definitely relate to your concern as my 6-year-old child is also a picky eater and does not consume enough calcium and vitamin D from their diet. I have tried various strategies to incorporate calcium and vitamin D-rich foods into their meals. One thing that has worked for me is adding milk and cheese into my child's diet. I also add green leafy vegetables to their meals like spinach and broccoli, since they also provide good sources of calcium.

Additionally, I found that outdoor activities such as hiking, camping, and playing in the park have helped my child get plenty of vitamin D from sunlight exposure. However, I still supplement my child with vitamin D as well, as recommended by our pediatrician.

I would suggest consulting with your pediatrician and they can recommend the amount of calcium and vitamin D your child needs based on their age, weight, and overall health. They can also recommend the type and amount of supplements you should be giving your child, if any.


Hi everyone,

I have a 7-year-old child who is also a picky eater, which makes it challenging to ensure they are getting enough calcium and vitamin D in their diet. However, I have adopted some methods that have helped ensure my child is meeting their nutrient needs.

I have incorporated dairy-free sources of calcium into my child's diet, such as leafy vegetables like spinach and kale, sesame seeds, and almonds. I also prepare plant-based milk like almond milk or soy milk that are fortified with calcium and vitamin D to meet my child's dietary needs.

To supplement their vitamin D intake, I make sure my child is exposed to sunlight as much as possible. However, since we cannot get enough vitamin D from sunlight alone, I also give my child vitamin D supplements after consulting with our pediatrician.

Lastly, I encourage my child to eat foods that are rich in both calcium and vitamin D, such as fish, fortified cereals, and eggs. I have found that if I include these nutrient-rich foods into my child's meals regularly, over time, they eat these foods more willingly.

I hope this helps!


Hi everyone,

As a father of a 9-year-old child, I understand the importance of ensuring children get enough calcium and vitamin D in their diets. My child is a fussy eater and does not like to eat a lot of dairy products, so I have had to get creative in how to incorporate these nutrients into their diet.

One strategy that worked well for me was using unflavored yogurt or sour cream on vegetables, which helps to add a good source of calcium into the food without the distinct flavor of milk. I also recommend making oatmeal or porridge with milk and adding fruits or honey to increase the nutrition value further.

Additionally, cheese is a great source of calcium, so I try to include shredded cheese into tacos or other vegetables my child usually refuses to eat. Fish and other seafood are also high in vitamin D, so we try to incorporate seafood into our dinner menu once or twice a week.

Lastly, it's important to remember that each child has different dietary requirements based on their age, weight, and health condition, so it's best to consult with a pediatrician or registered dietitian for expert advice tailored to your child's needs.

I hope this helps you!


Hi there!

I completely understand your concern as I also have a 5-year-old child with a picky eating habit. I have found that incorporating fortified foods such as milk, cheese, and yogurt has helped increase my child's calcium and vitamin D intake. Additionally, I have started giving my child vitamin D supplements as recommended by our pediatrician.

I have also found that incorporating non-dairy sources of calcium such as broccoli, kale, and fortified orange juice has been helpful. As a last resort, you may want to consider consulting with a registered dietician who can provide more specific recommendations based on your child's individual needs. Best of luck!

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