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Non-Dairy Sources of Calcium

Your toddler needs 500 milligrams of calcium per day. Nondairy foods that are rich in calcium.

• Salmon
• Green leafy vegetables like collard greens, turnip greens, kale and spinach
• Beans
• Broccoli
• Almond Milk or Butter
• Papaya

Non-Dairy Sources of Vitamin D

 Some foods that are high in Vitamin D include:

• Salmon, tuna, cod, mackerel, catfish and other fatty fish
• Shrimp
• Eggs
• Almond milks that are fortified with Vitamin D

Also, make sure your toddler is getting about 5-30 minutes of sun exposure per week (all year if you live in the South or during summer months if you live up North) so his body can make its own Vitamin D.

Non-Diary Sources of Fats

 Fats are necessary for cell growth, energy and processing fat-soluble vitamins. Here are some other foods that can supply healthy fats for your toddler when used in moderation:

• Peanut butter or other nut butters
• Avocados
• Olive oil
• Canola oil
• Olives (make sure they're not given whole to prevent choking)
• Ground flaxseeds

Some foods are definitely better choices than others. Almond butter, for example, is rich in good fat and calcium. Salmon is rich in Vitamin D, calcium and has healthier fats.