It is clear from dental studies done in the early 20th century that high carbohydrate diets, especially those rich in refined sugars are poor dietary choices for bones and teeth.

It is clear that breast-feeding your baby is the best nutrition possible and provides her or him with everything they need to thrive. Being a good provider for your infant requires you to be well nourished yourself. As during your pregnancy, through your milk, your baby shares what you eat including the spices, onions and garlic you eat. Keep that in mind.

Breast-feeding is not for everyone. In that case, start the baby off right by feeding her or him the best foods you can. Avoid giving your infant bad foods from the beginning. This means preserved foods except of course baby food, and processed foods except again baby food, what choice does one have?

When they are older and you have to figure out what to feed them, now is the time to avoid the prepared, preserved fast foods. Pastries, candy, cookies, and confections are to be avoided. I know peanut butter and jelly is the common refuge of frazzled mothers everywhere but do not go there. That way lays the path to dietary ruin for your child. Even worse, you will start eating the left over sandwiches and get fat!

If they start eating these sweet foods, it is hard to get them back on track to a healthy diet. The reason is that these foods taste so good they crowd out simpler foods that are much healthier for us. Once someone is hooked on these addictive foods, it is hard to get them to eat healthy real food. If they never eat the addictive foods in the first place, they never develop the taste for them until they are older. By then, they have become use to eating healthy foods and prefer that way of eating. At some point it will be totally up to them, what they eat but when it is our responsibility, in my opinion it is our duty to make the right choice for them.

Non-Dairy Sources of Calcium Rich Foods

Food Item Quantity Calcium Mg Calories
Almond Milk unsweetened 1 cup 450 40
Sardines 3 oz 372 175
Soy milk unsweetened 1 cup 301 80
Collard Greens, cooked 1 cup 252 65
Oysters 1 cup 226 160
Wild Alaska Canned Salmon 3 oz 167 120
Kale 3 oz 150 50
Spinach, cooked ½ cup 146 30
Broccoli 1 cup 136 40
Soybeans, dry 1/3 cup 130 225
Ocean perch 3 oz 116 103
Cowpeas, dry ½ cup 105 80
Shrimp 3 oz 98 100
White beans, dry 1/3 cup 96 153
Okra ½ cup 88 26
Blue crab 3oz 86 84
Beet Greens ½ cup 82 19
Almonds 1 oz 75 165
Cabbage, cooked 1 cup 75 12
Tofu 4 oz 75 165
Turnip Greens, cooked 1 cup 75 30
Bok Choy 1 cup 74 9
Dandelion greens ½ cup 74 17
Rainbow trout 1.5 oz 73 144

The green leafy vegetable group, beans, nuts, and fish are all rich in calcium and other minerals, vitamins, and fiber. These foods are the foundation of a real food healthy diet that promoted true health and wellness in every regard. These simple foods are delicious, versatile, and omnipresent, can be grown in your own garden if you are so inclined, are inexpensive, and absolutely guaranteed to be the best food to eat to become and maintain health. Starting your child off right by eating these, foods and you are establishing a solid nutritional foundation that addresses all the dietary issues that affect health today from obesity to osteoporosis and everything in between.

The experts agree that children and adolescents need about 1,200 mg of elemental calcium a day from all sources. This should be from food, not supplements. I have provided you with a list of non-dairy foods that are the richest in calcium and lowest in calories. I suggest getting most of your calcium for these non-dairy sources but some from dairy too. I recommend one serving of Greek yogurt each day for the kids, sweetened with fruit and berries plus a little honey. The 5 probiotics in Greek yogurt is great for the gut Mircobiota. One serving of dairy provides 250 mg of calcium per cup.

By teaching your child to eat this way early in life, you are being a loving and caring parent. While it is not easy, the sooner you start the easier it is. If the child has never been the McDonalds they do not know what they are missing.

Vitamin D Nutrition
Almost no one gets enough vitamin D from the sun and if they were they were getting an unhealthy dose of UV radiation. Foods do not have enough vitamin D in them naturally. Some foods including milk and bread are fortified with low doses of vitamin D but not nearly enough. The best option for everyone is to take a supplement. This is inexpensive, easy to do, widely available, and safe if done properly. I realize this violates my no supplements rule for kids but there really are not a good option here. Do not buy expensive vitamin D or prescription vitamin D. Those are bad plays. Buy vitamin D3 in clear oil filled gel cap from the grocery store, drug store, and wholesale club. I buy mine at Costco, Kirkland brand vitamin D3. Kroger and Publix have great store brands too that are the same and just as inexpensive. Kids need 1,000 IU every day; adolescents and adults need 2,000 IU. Underweight people need less and overweight people need more. For them, have your doctor check their vitamin D level. The ideal range for everyone of all ages is between 40 and 60 ng/ml.