Kids need plenty of calcium. If your children have been exposed to lead, getting the right amount of calcium each day matters.

Why?

Infants’ and children’s bodies absorb lead more quickly than adults. Calcium, vitamin C and iron act like a shield of sorts and help limit the absorption of lead in their bodies. Dairy products are a great source of calcium. In addition to dairy, it’s important that parents also serve foods high in iron and those containing vitamin C.

FULL TUMMIES
Eating at the right times is as important as eating the right amount of recommended foods, according to experts at the Centers for Disease Control (CDC). They say children with empty stomachs absorb more lead than those with full stomachs.

So keep your children’s tummies full by serving three healthy meals and two healthy snacks daily. Breaking meals into four to six smaller, mini-meals a day also works, according to health experts at the Michigan State University extension, who are working with state, county and state officials to help address the issues resulting from exposure to lead in the city’s municipal water supply.

BODY SHIELD
Dairy products, such as low-fat milk and milk products like yogurt and cheese, are popular with kids. Serve-up plenty of low-fat varieties of dairy-rich foods. A tall glass of refreshing milk, cup of smooth-tasting yogurt, creamy cottage cheese or soothing hot chocolate all help meet recommended daily serving guidelines. Hardy main dishes, like cheesy casseroles and lasagna made with your favorite low-fat cheese also provide a good source of calcium. Add in lots of fresh or frozen vegetables to increase nutritional value.

Most kids love flavored milk, which comes in lots of varieties from chocolate, strawberry and banana to orange-flavored milk. It’s important to keep in mind that even the low-fat varieties contain added sugar, according to dietitians who recommend monitoring consumption accordingly.

You can also add low-fat milk rather than water to family-favorites like tomato soup.

Sprinkle low-fat shredded cheese in egg dishes, over baked potatoes and on salads. Low-fat cheese sticks, puddings, yogurt cups, smoothies and parfaits are great choice for quick and easy snacks and a great way to boost your kids’ dairy consumption.

Cheese-topped pizza and macaroni and cheese are also good sources of calcium. Both are easy to make from scratch.

For pizza start with a whole grain or thin-crust base, then bulk it up with lots of vegetable toppings to boost nutritional value. Sprinkle with low-fat cheese.

If you’re preparing mac and cheese use whole grain varieties. They have more nutrients and fiber than regular varieties.

The amount of dairy children need each day varies depending on their age. According to the 2015-2020 Dietary Guidelines for Americans, children ages 2 to 3 years old should consume 2 cups of dairy daily while children 4 to 8 years old should consume 2 and a half cups each day. Individuals 9 and over should aim for 3 cups daily.

Eating plenty of dairy foods each day is a great way to protect against lead absorption. Other calcium-rich foods include: tofu, sardines, salmon, broccoli, calcium fortified orange juice, and green leafy vegetables such as collard greens, kale and spinach.

If your child has been exposed to lead, ask your pediatrician or health professional for specific guidance on their nutritional needs.

Bridge card holders can earn matching dollars for any milk, fresh, frozen, dried or canned fruits and vegetables at any participating site and earn a dollar-for-dollar match in free Double Up Food Bucks. They can be spent on any fresh fruits and vegetables at that store or other participating sites in Flint. To learn more about Double Up Food Bucks call 866-586-2796 or visit fairfoodnetwork.org

Editor’s note: Next month, TheHUB will explore the role vitamin C and iron rich foods play in reducing lead absorption. To learn more about the importance of dairy and to get recipes and tips to increase your child’s dairy consumption visit milkmeansmore.org. More delicious, healthy recipes that help limit the effects of lead exposure can be found at: www.mihotmrecipes.com.

  Centers for Disease Control (CDC), Double Up Food Bucks, Lead protection, Michigan Harvest of the Month, Michigan Harvest of the Month recipies, Michigan State University extension, Milk Means More

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