After School and Weekend Snacks - High in Calcium - for Your Kids!

Pam Flores @phflores Health Guide
  • Well it won't be long till our kids and grandchildren head off to school, and this should be an exciting time in our children's life.  One way to get them off to school on the right foot is to start with high calcium snacks.  It's imperative to get our children on a good routine of the necessary bone supplements regardless of whether there's osteoporosis in the family or not.


    The majority of bone mass is accumulated by the age of 18, so it's never too early to start these necessary supplements and primarily foods high in calcium, D, potassium, phosphorous, K and zinc.  By doing this, you'll be setting an example that your kids can carry on through out life to prevent or slow bone loss.

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    Since most of us are very busy in the morning trying to get ready for work and getting the kids off to school, it doesn't leave a lot of time to get the after school snacks ready.  Most of these suggestions can be done the night before to save time, and who doesn't need to do that.  Once you have a large selection of snack ideas, your kids won't be able to wait to see what the next days snack will hold, that is easy for you to make.


    Here are a few weekend and after school snacks to consider that are high in calcium and that most kids love.


    Frozen Peach Pops

                20 ounces frozen sweetened peaches

                Reserved peach juice from frozen peaches (if unsweetened

                peaches are used; add 4 Tablespoons sugar to juice)

                1 envelop unflavored gelatin

                2 cups plain yogurt


                Also needed:

                12 3-ounce paper cups

                12 wooden ice cream sticks


    Thaw peaches completely.  Press thoroughly to remove all juice.  Place drained juice (and sugar, if used) in a saucepan and sprinkle with gelatin.  Cook over low heat, stirring until gelatin dissolves.  Blend peaches, yogurt and juice with gelatin in a blender until smooth.  Place cups in a baking pan and fill each with fruit mixture.  Cover each cup with waxed paper; make a slit in the paper over the center of each cup and insert a stick for each pop.  Freeze until firm.  Run warm water on the outside of cup to loosen it from pop before serving.


                Servings: 12 pops

                Calories per serving: 73

                Calcium per serving: 70 mg


     Lite and Lean Nachos


                6 6-inch corn tortillas

                Vegetable oil spray


                1 15-ounce can pinto beans, drained

                3 ounces (3/4 cup) shredded Cheddar cheese

                2 small tomatoes, chopped

                2 green onions, chopped

                ¼ cup plain yogurt


    Cut each tortilla into 6 wedges, like a pie.  Spread wedges in a single layer on a cookie sheet.  Spray with vegetable oil spray and sprinkle with salt.  Bake at 375 degrees for about 5 minutes.  Turn wedges over and sprinkle with salt.  Bake for about 5 more minutes or until crispy.  Mash pinto beans with a potato masher or fork, and heat thoroughly over medium high heat, stirring occasionally.  Spread tortilla chips on a heatproof platter; top with beans and cheese.  Bake at 375 degrees for about 5 minutes, until cheese melts.  Top with tomatoes, onions and yogurt.


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                Servings: 4

                Calories per serving: 228

                Calcium per serving: 282 mg


    Seasoned Mozzarella Snacks


                8 ounces part-skim mozzarella cheese

                2 eggs

                1 Tablespoon nonfat milk

                ¾ cup dry bread crumbs

                2 teaspoons Italian seasoning, crushed

                2 teaspoons garlic powder

                1½ Tablespoons chopped parsley

                ¼ cup unsifted flour


    Cut cheese into 24 1-inch square cubes; set aside.  In a pie pan beat eggs and milk.  In another pie pan combine bread crumbs, Italian seasoning, garlic powder and chopped parsley.  Place flour in a small bowl.  Coat cheese cubes completely with flour, then egg mixture, and finally with breadcrumbs.  Repeat egg and bread crumb coatings.  Place a single layer on a plate, cover with foil, and refrigerate 2-3 hours or overnight.  Preheat oven to 400 degrees.  Place cheese cubes on a foil-lined baking sheet.  Bake until crisp, 6-7 minutes.  Let stand a few minutes before serving.


                Servings: 12, 2 pieces each

                Calories per serving: 82

                Calcium per serving: 149 mg


    Garden Burrito


                1 8-inch flour tortilla

                ½ cup canned, drained pinto beans

                1 cup shredded lettuce

                1 tomato, chopped

                1 Tablespoon chopped onion (optional)

                2-4 ounces (½ cup shredded Cheddar or Jack)

                Salsa to taste


    Warm the flour tortilla in oven or microwave.  Mash beans with potato masher or fork and cook over medium heat, stirring occasionally.  Spread beans on tortilla.  Top with lettuce, onion, tomato, cheese and salsa.


                Servings: 1

                Calories per serving: 527

                Calcium per serving: 551 mg


    Good luck with these recipes for your kids, and if you have great ideas to share please do, we'd love to hear all suggestions to add to this list of high calcium snacks.  Don't forget to add any finger foods you use for this purpose too.





    Recipes courtesy of: The Osteoporosis Information Center at ceruesmed sponsored by: Osteoporosis Caregivers and Testing Sites around the Nation.




Published On: August 13, 2010