It is recommended that children aged from 1-3 consume at least 700 milligrams of calcium a day, which is equivalent to 2 cups of cow's milk.
There are plenty of calcium-rich, dairy-free alternatives out there such as soy, These lactose-free options allow you to make the same recipe you would for your family simply by swapping out the dairy product for soy or tofu, for example.
Foods such as beans, cabbage, oranges and almonds are also great sources of calcium as outlined below:
|Collard greens||1 cup, boiled||357 mg|
|Fortified soymilk||1 cup||368 mg|
|Black-eyed peas||1 cup, boiled||211 mg|
|Firm tofu||1/2 cup||204 mg|
|Calcium-fortified orange juice||6 oz||200 mg|
|Blackstrap molasses||1 Tbsp||172 mg|
|Baked beans||1 cup, canned||154 mg|
|Kale||1 cup, cooked||94 mg|
|Chinese cabbage||1 cup, raw||74 mg|
|Oranges||1 cup||72 mg|
|Almonds||1 oz||70 mg|