This coming month, I'm switching myself and my six year old son to a paleo diet. The biggest issue I'm having in planning is sources of calcium for my son, that he'll actually eat. He's autistic, and very, very picky about his food. Right now, he's already dairy and gluten free, and typically drinks fortified almond milk, which I will likely keep in the house until I can work with him on eating other things (a process that can sometimes take weeks or months).
I'm pretty much just looking for suggestions for child friendly sources of calcium. I know kids can eat pretty much anything an adult can, but it's can be really, really difficult to take an autistic kid out of their comfort zone.
asked byARI_1 (145)
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on March 24, 2011
at 06:58 PM
Make your own bone broth. It is magic stuff. And is pretty tasty.
Grains and legumes interfere with calcium uptake and increase our needs for it, so if your little one is eating plenty of meat and eggs and (hopefully) leafy greens, he will get enough calcium on a paleo diet in part because he is absorbing it better.
But bone broth is amazing for minerals and general wellbeing.
on March 24, 2011
at 09:35 PM
You might want to see what the VitaminD Council says about Vit D3 and autism.
Vitamin D assists in the uptake of calcium in the body.
Sardines & salmon are good sources as are leafy green vegetables. http://www.spine-health.com/wellness/nutrition-diet-weight-loss/sources-calcium-food
on March 24, 2011
at 07:45 PM
If he enjoys eggs, you might attempt to sneak some leafy greens into an egg "muffin" sort of thing. See if it works.
on March 24, 2011
at 07:33 PM
The oxalates in leafy greens make only a small amount of the calcium bioavailable. I was just reading a paper about it a few days ago that put the bioavailability at 5.something%. I thought I saved it, but I can't seem to find it; I'll keep looking though and update this if/when I do. The researchers presumed that other minerals were being blocked as well. I have read that oxalates don't block zinc, for what it's worth: http://jn.nutrition.org/content/107/6/929.full.pdf
on February 24, 2014
at 02:56 PM
well their are many sources which makes you slim and also makes your bone strong some of them is raspberry trim. which is the best way to maintain your health.
on November 21, 2011
at 01:23 AM
If you decide to include calcium suplementation. Citrate would be the calcium of choice. And do NOT take at the same time with magnesium. Thay have the same receptor. Do not use a cal mag supplement. Foe magnesium you can use a topical one. Probiotics and enzimes are a most.
on May 03, 2011
at 12:23 AM
If grains, legumes, and other gut irritants are absent in the diet, you'd be surprised how little calcium you actually need to ingest because absorption is so much better. It is more common to need a bit more magnesium. You may try all of the great suggestions above, and if all else fails supplement with a calcium/magnesium supplement.
on April 01, 2011
at 02:46 PM
We are also paleo with our son (9, ASD). And yup, picky is an understatement! If you are GFCF, I'm certain you've heard of SCD. Their recipes are great for Paleo (only you don't need to worry about the stages). At the very bottom, it has a short list of those with dairy, just avoid those! And a lot of these recipes hid veggies in them. Anything using spinach, just sub with a different green veg like kale or chard.
And not to worry - straight almond milk (homemade, not fortified) will provide lots of calcium.
Here are some of my son's favourites:
Fish or Onion Ring Batter
1-2 eggs approx. 1/4 c. almond butter salt and pepper
I cook everything in coconut oil (you can look up Bruce Fife) for all the great things that does for you, but it will help with any candida issues he's having.
Shrek Pudding (I named it this for my son and you'll understand why when you see it! LOL)
1/2 avocado 1 small banana 1 tbsp coconut oil (helps kill off candida and is antifungal) 1 tsp honey (optional)
Blenderize or puree it. Serve.
3-4 Apples (peeled and cored) 3-4 Large Zucchini (I cut out the seeds and peel if you like) Enough Apple Cider to cover it.
Boil until the liquid is really reduced and the apples/zucchini is mushy. When cool, put in a blender and puree. I actually use a picnic mustard bottle to inject this stuff into washed out Squeez'ems containers. My son is in love with commericalism - far be it for me to disillusion him!
KFC Chicken (Nuggets) - I also do thighs and drumsticks
Uncooked chicken breast cut into small nugget sizes almond flour salt/pepper (cayenne and black) herbs de provence (optional, but tastes more like KFC with this and the mustart) 1 egg mustard (I use Eden Organic only - nothing not acceptable in it, but just check the ingredients of whatever you are using)
Mix the flour, salt, pepper and herbs. Dip pieces in egg and mustard (blended together) and brown in coconut oil. Finish in the oven til cooked.
Butternut Squash Fries
Peel Squash and slice into fry shapes. I personally boil them for a few minutes before putting them into the oven, covered in olive oil and sea salt. Bake until cooked. Side with homemade ketchup.
Boil down a tin of tomato juice until thickened (again, check to make sure it contains nothing but tomatoes, water and perhaps salt). You can add 1/4 c. apple cider vinegar and 1/4 c. honey to flavour if you'd like.
1/2 c. ghee or coconut oil 1 c. almond butter or other nut butter 1/2 c. honey 1 c. nut flour 2 eggs 1/4 tsp baking soda 1 teaspoon REAL vanilla
Mix, drop onto a cookie sheet and bake at 325F for approx. 10 minutes. Just before they cook/harden, I press the top of them with a Bugs Bunny cookie press (for my son).
2/3 c. juice (welsh's 100% grape juice, any knudsen, tropicana or ciders have no additives!) 2/3 c. honey 5 packets unflavoured gelatin - softened in 1/2 c. water
Simmer juice and honey for 5 minutes, add gelatin. Place into a greased pan or in greased moulds and let cool.
Banana Ice Cream
Freeze a banana and then blenderize with a little water, even vanilla. You can also add frozen strawberries to this for another version. Nice and smooth.
1 banana 1 egg
Blenderize, fry in coconut oil and serve drizzled with a little honey.
1 c. nut butter 1/2 c. honey 1/2 tsp baking soda 1 egg
Mix and bake at 350F for 25-30 minutes. You can also add pressed squash (to get the water out) to this and just reduce the nut butter alittle.
pureed cooked carrots Orange Juice (Tropicana only - doesn't have anything added! Not the calcium one though) 1 tsp or so of coconut oil honey (optional)
Boil carrots in juice before blendering.
Pumpkin Pie Filling
2 c. cooked pumpkin or butternut squash 3/4 to 1 c. honey 1/4 c. melted ghee or coconut oil 4 tsp cinnamon 1 tsp nutmeg 1/2 tsp cloves 2 egg yolks 4 egg whites
Puree boiled squash or pumpkin in the food processor. Mix together everything but the egg whites (beat in a seperate bowl until stiff). Gently fold in the egg white and mix. Bake at 350F in a greased pan for approx. 50 minutes.
Spaghetti Sauce (my personal favourite for hiding veg)
I throw in my food processor 1 pepper, 1/2 onion, a whole bunch of red chard or spinach or kale - whatever, several cloves of garlic, a bag of carrots and a tin of organic tomatoes. It looks like sludge, but it won't when it's finished. I brown 1-2 lbs. free range ground beef. I take it out and using the fat left behind, I cook for a few minutes the veggie mixture, before adding the beef back in, another tin of tomotoes, a whole tin of tomato juice (there is lots of additives to tomato sauce - better to use Heinz Tomato Juice and let boil down) and then my seasonings. Serve it over Spaghetti Squash, Zucchini Noodles or if it comes to it, organic corn noodles (a grain, but at least it isn't wheat based)!
1 1/2 c. to 2 c. baked acorn squash or butternut squash 2-3 eggs 2 tbsp honey Dash of cinnamon
Process or blend until smooth. Spoon into mini muffin pan filling cups only halfway. Bake at 300F for 30 to 40 minutes until they pull away from the sides.
1/4 c. frozen chard 1/4 c. frozen peas 1/4 c. carrots 6 eggs (free range) 5 c. almond flour 1/2 c. homemade mayo 1 c. soda water 1/2 tsp baking soda 1 tsp salt 1 tsp basil 1 tsp oregano 1 clove garlic
Process all frozen veggies into powder (set aside). Add all other ingredients to the food processor and blend. Stir in 6 tbsp of the frozen veg. Bake in loaf pan (I use parchment paper and oil it) - bake for and hour and 35 minutes at 350F. You can slice this thin and crisp in the oven for crackers.
2 1/2 c. almond flour 1/2 tsp baking soda 1/2 tsp salt 1/4 c. honey 1 tbsp REAL vanilla 3 large eggs 1 c. chopped fruit
Mix and bake at 300F for approx. 20 minutes.
1 c. almond flour 4 eggs 1/4 tsp baking soda
Using the sandwich flatplates for your waffle iron, oil it well and pour the mixture in and cook like you would waffles. I flip them half way through.
To the above, add 2 tbsp honey, tsp (real) vanilla and 1/4 tsp salt and cook with your waffle iron.
And of course,
Popcicles - freeze those acceptable juices.
Jello - buy gelatin and mix according to the instructions with those juices and cut into fun shapes.
Smoothies - great place to hide veg in with the fruit (put in an opague cup with a straw or sippy cup)
Instead of potatoes, boil cauliflower to mush and make mashed cauliflower.
Dehydrate sirloin strips for beef jerky or fruit
After a while, I found my son just started preferring these foods. Yes, I do allow the occasional tuber (in the form of fries), but with his own ketchup and I really limit honey (these recipes I scatter in with everything else he eats so most of his diet is still meat and fruit based, with raw peeled carrots that he'll eat anytime!
Hope this helps!
on March 24, 2011
at 10:38 PM
Mineral water if you can afford it. There's about 30 percent of the RDA in one bottle, and that can easily be drunk in one day. This should probably be plenty of calcium, as the RDA is way overstated. Sardines may help as well, they have tons of calcium.
bonus: the mineral water is bottled in glass, so no bpa or estrogenic compounds from plastic.