Both calcium and vitamin D are essential to your child’s growth and development. School aged children require 600IU/day of vitamin D. The best source of vitamin D is in fortified foods such as milk (100-120IU/cup), fortified orange juice (140IU/cup), fortified cereals or yogurts (40-60IU/cup). Other sources include fish and eggs. Fish liver oil are very high in vitamin D.
The recommended amount of calcium per day is 1000mg for school aged children. Dairy products are excellent sources of calcium (300-400mg/serving). For children who do not eat dairy, broccoli, spinach, kale, fortified soy milk and fortified orange juice are alternative source of calcium.