Calcium, Protein, and Vitamin D Recommended Daily Intakes by Age

Age 2–3 Years

Age 4–8 Years

Age 9–13 Years

Age 14–18 Years

Calcium (mg) 500 800 1300 1300

Protein (g) 13 20 35 50

Vitamin Da (IU) 400 400 400 400

a400 IU of vitamin D also is recommended for infants.

USDA/ARS Children’s Nutrition Research Center at Baylor College of Medicine. Available at: http://www.bcm.edu/cnrc/consumer/archives/percentDV.htm. Accessed on: August 14, 2009

Wagner CL, et al. Pediatrics. 2008;122:1142-1152.

CalciumRecommended Daily Intakes and Food Sources

Age 2–3Years

Age 4–8Years

Age 9–13Years

Age 14–18Years

Calcium

(mg/d)

500 800 1300 1300

Some food sources:

Yogurt, plain, lowfat, 8 oz = 415 mg

Cheddar cheese, 1.5 oz = 306 mg

Milk, lowfat, 8 oz = 297 mg

Orange juice, fortified, 6 oz = 200–260 mg

Salmon (canned, w/bone), 3 oz = 181 mg

Spinach, cooked, 1/2 cup = 120 mg

Cereal, fortified, 1 cup = 100–1000 mg

Kale, cooked, 1 cup = 94 mg

Ice cream, vanilla, 1/2 cup = 85 mg

Corn tortilla, 1 medium = 42 mg

Broccoli, raw, 1/2 cup = 21 mg

Cream cheese, regular, 1 tbsp = 12 mg

Dietary Supplement Fact Sheet: Calcium. Office of Dietary Supplements, National Institutes of Health. Available at: http://ods.od.nih.gov/factsheets/calcium.asp. Accessed on: August 14, 2009

ProteinRecommended Daily Intakes and Food Sources

Age 2–3Years

Age 4–8Years

Age 9–13Years

Age 14–18Years

Protein

(g/d)

13 20 35 50

Some food sources:

Salmon, cooked, 6 oz = 34 g

Lean beef, cooked, 3 oz = 30 g

Lentils, cooked, 1 cup = 18 g

Milk, nonfat, reduced fat, and whole, 1 cup = 8 g

USDA/ARS Children’s Nutrition Research Center at Baylor College of Medicine. Available at: http://www.bcm.edu/cnrc/consumer/archives/percentDV.htm. Accessed on: August 14, 2009

Harvard School of Public Health. Protein: moving closer to center stage. Available at: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html#protein_bottom_line. Accessed on: August 12, 2009.

Vitamin DRecommended Daily Intake and Food Sources

Infants, Children, and Adolescents

Vitamin D

(IU/d)

400Infants, children, and adolescents who do not obtain 400 IU/day vitamin D through diet should take a 400 IU/day vitamin D supplement, according to recent recommendations issued by the American Academy of Pediatrics.

Some food sources:

Cod liver oil, 1 tbsp = 1360 IU

Salmon, cooked, 3.5 oz = 360 IU

Tuna, canned in oil, 3 oz = 200 IU

Milk, fortified, nonfat, reduced fat, and whole, 1 cup = 98 IU

Margarine, fortified, 1 tbsp = 60 IU

Egg, 1 whole (vitamin D in yolk) = 20 IU

Liver (beef), cooked, 3.5 oz = 15 IU

Wagner CL, et al. Pediatrics. 2008;122:1142-1152. Dietary Supplement Fact Sheet: Vitamin D. Office of Dietary Supplements, National Institutes of Health. Available at: http://ods.od.nih.gov/factsheets/vitamind.asp. Accessed on: August 14, 2009.