Hi Reader,

Calcium, one of the most abundant minerals in the body, is on many vegan parents' minds—and for good reason.

It's a nutrient that is essential for supporting our kids growth. However, sometimes we feel stuck or unsure about how to actually meet our kids' daily calcium requirements.

In today's newsletter, I'm sharing a story about calcium needs from a past client because their story is so common among vegan parents I've worked with. I'll also share some of my favorite plant-based foods you can incorporate in your child's meals to meet their calcium needs. ​
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- Karla

The Story

A few years ago, I worked with a vegan parent who we'll call her, Nina.
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​Nina was a first time parent to a 2 year old who felt extremely worried she wasn't meeting her son's calcium needs. ​
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Nina knew the importance of calcium. She knew it was a nutrient that supported strong bones and teeth. But after researching how much her 2 year old son needed—700 milligrams is the recommended daily intake—she just had no idea how to meet that exact amount.
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I remember one specific conversation with Nina where her overwhelm and anxiety around meeting her son's calcium needs was keeping her up at night.

To help ease her anxiety, she tried calculating the amount of calcium in each food her son ate so she could have a better idea of how much he was taking.

She thought that if she just calculated how much calcium he was taking in everyday, she'd had a better idea of where his intake was, making her feel more at ease.
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​However, this approach only fueled her anxiety. It didn't give her peace of mind; it made her more worried. ​
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She agreed to try a different approach of ensuring she was providing adequate calcium to meet her son's needs. Instead of calculating every amount her son ate, we focused on including calcium-rich foods throughout the day—specifically fortified soy milk. ​
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When Nina discovered that if her son drank 6 - 8oz of fortified soy milk, that would help cover roughly almost 40% of his calcium needs.

This single practice brought an overwhelming relief to her. By including fortified soy milk along with other calcium-rich foods in her son's diet, she no longer stressed about calculating...anything.

She shifted her approach knowing that as long as she focused on including calcium-rich foods throughout the day, every food/item would help add up to meeting her son's calcium requirements.

All she needed to do was believe in herself.

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Your Calcium-rich Foods List

If you're concerned about meeting your child's calcium needs on a vegan diet, know that IT IS possible to support bone growth with plant-based foods.

Here are a few of my top calcium-rich foods for growing kids to meet their calcium needs (you may already have them in your pantry too):

• Unsweetened fortified soy milk (or other alternative like pea-based or oat):
  One cup of fortified plant milk can provide 30-50% of calcium needs for a toddler who is between 1-3 years of age—making it an excellent option for little ones. Actual amount would vary based on the brand.
• Tofu: depending on the brand and firmness of the tofu, calcium content can range anywhere between 130 - 250mg of calcium per 1/2 cup serving. Make sure it's calcium-set by looking at the ingredients. It should include 'calcium sulfate' or 'calcium chloride'. Typically the firmer the tofu, the more calcium it may provide.
• Chia seeds: these little seeds are a great addition to just about anything for a boost of calcium content. 1 tablespoon can provide roughly 75mg of calcium.
• Tahini: is a very versatile ingredient that you can use in many baked items or even drizzled on roasted veggies. 1 tablespoon can provide about 63mg of calcium. Here's a recipe for a dressing/dip that my family has enjoyed over the years. ​
• Almond butter: nuts can be a source of helping meet calcium needs. For little ones, it can be challenging to incorporate nuts in their diet if they're unable to chew them just yet. Incorporating even just 1 tablespoon of almond butter in their diet can provide roughly 55mg of calcium.

VKN News and Featured Media

This month I volunteered at the 'Ask the Dietitian' booth for Twin Cities Veg Fest. It was a great way to connect with other local plant-based dietitians and see many individuals enjoying an event where we all share similar value(s). Plus, Luke brought the girls to see me "work"!

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