Paediatric Cystic Fibrosis (CF) - calcium quiz for children

This leaflet is for children with CF and/or their parents/guardians, to help them learn about calcium and where to get calcium from in their diet.

Why is calcium important?

Calcium is needed for strong bones and teeth.

Where is calcium found?

Calcium is found in some foods and drinks.

Dairy foods such as milk, yoghurts, cheese and calcium fortified dairy alternatives are the best sources of calcium.

It also found in smaller amounts in other foods such as some tinned fish, nuts, some fruit, vegetables, beans and pulses, and breads.

Tap water is also a good source of calcium in the East of England.

Complete the quiz below to see if you eat enough calcium

Think back to what you had to eat and drink yesterday. Go down the list of foods on the left-hand side of the table below and enter the number of servings (stars) you had of each yesterday. Add up the stars and check the score.

For example, if you had one bowl of instant oat cereal with milk and one slice of white toast with jam yesterday that is six stars for the cereal and milk and one star for the slice of white toast and jam.

Each star * = 60mg Calcium approximately

Spinach, dried fruit, beans, seeds and nut contain calcium but they also contain oxalates and/or phytates which reduce how much calcium your body can absorb from them. They have therefore not been listed and you should not rely on them as your main source of calcium.

Question 2: Was yesterday a typical day?

Yes

No

If you answered No, then change the answers in Question 1 to a typical day.

Question 3: Am I getting enough calcium?

Calcium requirements vary with age. See table below for your target to aim for.

How can I increase calcium?

Using calcium fortified products are good ways of getting extra calcium.

If you use dairy free alternatives, check they are enriched in calcium. Organic brands will not be fortified in calcium.

Breakfast ideas

• Cereal and milk
• Hot instant porridge made with milk with chopped apricots and almonds
• Toast with cheese spread

Lunch ideas

• Tinned fish (with bones such as sardines/ salmon) on toast or in sandwiches
• Cheese on toast or cheese sandwiches
• Adding cheese or yoghurt to soups
• Baked beans on toast

Main meal ideas

• Adding cheese sauces or grated cheese to meals such as pasta
• Scampi
• Adding greens or baked beans to meals
• Stir fries with tofu and dark green vegetables

Pudding and snack ideas

• Adding yoghurt, custard, ice cream to fruit
• Use milk to make custards and milk puddings
• Rice pudding/ custard/ fromage frais
• Cheese on toast
• Cheese strings/Babybel/Cheese triangles/ dunkers/Cheese and crackers
• One medium orange or 2x kiwis
• Yoghurt lolly
• Two squares of milk chocolate
• Bowl of cereal and milk

Drink ideas

• Glass of milk
• Milky drinks such as hot chocolate, milkshakes, yoghurt drink or malted drinks

What if I don’t like milk?

Calcium is present in other non-dairy foods but in lesser quantities. If you are struggling to get enough calcium rich foods into your diet please contact your dietitian for advice on calcium supplements and alternative sources of calcium.