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Calcium is a very important nutrient in anyone’s diet; especially children who are growing and developing every day. It’s a vital nutrient for bone formation during childhood. Hi, my name is Cassandra Michelin; and I have made big changes to my life, to pursue my passion for all things to do with health. Here’s today’s blog on CALCIUM AND YOUR KIDS!


We are told that our children need dairy products to get the calcium that they need but the truth is that milk is not all it’s cracked up to be and what if your child doesn’t drink milk?

So is it the end of the world if your child never drinks cow’s milk? Well the good news is NO!

There are many great sources of calcium to fuel our children’s growing bodies through whole foods and you might just be surprised what they are. I’m not talking about eating enriched or fortified foods (this means food products that have added calcium), these are no good, I’m talking about getting them to eat good wholesome real food.


1.     Dark leafy Green vegetables – Dark leafy greens are great sources of calcium; especially varieties such as kale and spinach. Make Green smoothies with these guys for the kiddies. How you ask? Stay tuned for my blog this week!

2.     Broccoli – Broccoli is great source of calcium; raw or cooked. It holds many other very important nutrients too. It is a nutritional powerhouse so juice it, blend it, or steam it. Great as little trees for snacks and dipping in avocado or homous.

3.     Almonds – Almonds contain more calcium than any other nut. Almonds and almond butter are great sources of calcium so swap your peanut butter for almond butter. Or try some almond milk.

4.     Sesame seeds/Tahini – Tahini is a great product to have in your fridge. You can add it to salad dressings, or cut up apple pieces to dip in it. It has a nutty flavour.

5.     Salmon – Canned Salmon holds the most calcium as it still has its bones, which are what holds the excellence in the calcium department. You can make great salmon patties, casseroles or just enjoy it on crackers.

6.     Linseeds/flaxseeds – Sprinkle these on cereal or ground up in baked goods. Always go for whole seeds, as the refined versions have no calcium whatsoever.

7.     Figs – YUM! Figs are delicious and a good source of calcium. Great snack for the kids.


8.     Kefir – Kefir is a wonder food and although it is made with milk products a lot of people that can’t digest milk can digest kefir. It is a live culture that is full of protein and calcium and is very important for gut health. It’s great on its own or mixed in smoothies.

9.    Chia Seeds – Many people are unaware that chia seeds are super high in calcium. You can add them to everything; Breakfasts, soups, smoothies, baked goods.

10.  Quinoa – Quinoa is a great healthy wholegrain and holds quite a good amount of calcium. It is great to add to your meals instead of rice or couscous and it’s easy to cook.

Hot tip to improve calcium absorption: Vitamin D helps improve calcium absorption. Food and sunlight are your two sources for vitamin D so enjoy some safe sun exposure…

So where does your child get their calcium?

Please stay tuned to the SAHM Facebook this week for my next blog, I’ll be sharing my tips for getting green goodness into those fussy eaters.

 Cassandra Michelin is a Personal Development, Health and Physical Education teacher, Dance Teacher, naturopathic nutrition student with AIAS, keen cook and a mum! As well as being a total foodie and nutrition nerd, she is the creator of the health and wellness website; Live it, Do it! Website: http://www.liveitdoit.com.au Twitter: @liveitdoit Facebook: http://www.facebook.com/liveitdoit Instgram: @liveitdoit

 Interested in studying Nutrition like Cass? This month AIAS are offering 20% off Cert III and IV in Allied Health (Nutrition) Visit the website to find out how you can get started.

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