Calcium: Children daily 9 to 18 must be 1300 milligrams (mg) of calcium in age. A portion of low-fat or fat-free milk (1 cup), without about 300 mg. Other foods that contain calcium are calcium-fortified orange juice (500 mg) or low-fat yogurt (up to 450 mg), cheese, fortified cereals, broccoli, and almond fat.
Vitamin D: In addition to calcium, young people need 600 international units (IU) of vitamin D daily. The body needs vitamin D to absorb calcium.
Check the Labels: Reading the nutritional table in a container (also called a food label) can show how healthy or unhealthy food.
Addition of Calcium: Nutritional values do not show how many milligrams of calcium in food is. Instead, they show the amount of calcium in a portion of food as a percentage of the daily value (written in% GDA or DV%). To calculate milligrams in a food label, look at% daily value of calcium, then add 0 at the end of this output. For example, the girls need 130% DV for calcium per day. 130% of the daily value is the same amount as 1300 milligrams of calcium.
Note: This calculation works only for calcium, not for other nutrients in the food label.
Calculator: Best Bones Forever! The website provides a calcium calculator girl to help her understand daily calcium intake and increase it.
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