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In addition to being a pediatric dietitian, I am the mother of two adolescent athletes. One of my kids is lactose intolerant (his body has trouble digesting lactose, a sugar in milk), while the other has recently decreased his milk intake. I know that vitamin D deficiency among some of our adults and kids is on the rise. Here are a few reasons why I should be concerned:
|Kids 4-8 years||1,000 mg of calcium and 600 IU of vitamin D|
|Kids 9-18 years||1,300 mg of calcium and 600 IU of vitamin D|
|Food Sources||Serving Size||Calcium (mg)||Vitamin D (IU)|
|Milk - whole, 2%, nonfat||8oz.||300||100|
|Yogurt, plain or fruit-fortified with vitamin D||8oz.||250-450||100|
|Other Fortified Beverages and Foods|
|Calcium fortified soy or rice milk||8oz.||300-350||100|
|Calcium fortified orange juice||8oz.||300||140|
|Fortified cereals||1 cup||100-1000||Variable|
The Office of Dietary Supplements website provides a comprehensive list of foods containing vitamin D and calcium.
Written by: Lauren Furuta, MOE, RD, Clinical Nutrition, Children’s Hospital Colorado. To find out more about nutrition tips, read our sports nutrition articles, or schedule an appointment at 720-777-6600. We are happy to consult with parents or referring providers before a patient is seen at Children’s Colorado.