J.,
I have posted on this general topic several times. Here is some great information to help you decide how to proceed with your daughter's diet.
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If she has a varied diet, you shouldn't worry. Dairy is probably the worst way to put calcium in your diet since pasteurized milk products have been altered by the process as to render the calcium almost unusable by the human body. Water is still the best way to hydrate. Avoid juice if you can, as it's not necessary for hydration, or nutrition.
Here are some options for calcium rich foods to add to her diet if she's not already eating some of them. Also, organic sources are always best if they can be had.
The calcium contained in leafy green vegetables is more easily absorbed than the calcium in milk, and plant proteins do not result in calcium loss (yes, calcium LOSS) the same way as animal proteins do.
Calcium content of foods per 100-gram portion (100 grams equals about 3.5 ounces):
01. Human Breast Milk 33 mg (shown for comparison)
02. Almonds 234 mg
03. Amaranth 267 mg
04. Apricots (dried) 67 mg
05. Artichokes 51 mg
06. Beans (can: pinto, black) 135 mg
07. Beet greens (cooked) 99 mg
08. Blackeye Peas 55 mg
09. Bran 70 mg
10. Broccoli (raw) 48 mg
11. Brussel Sprouts 36 mg
12. Buckwheat 114 mg
13. Cabbage (raw) 49 mg
14. Carrot (raw) 37 mg
15. Cashew nuts 38 mg
16. Cauliflower (cooked) 42 mg
17. Swiss Chard (raw) 88 mg
18. Chickpeas (garbanzos) 150 mg
19. Collards (raw leaves) 250 mg
20. Cress (raw) 81 mg
21. Dandelion Greens 187 mg
22. Endive 81 mg
23. Escarole 81 mg
24. Figs (dried) 126 mg
25. Filberts (Hazelnuts) 209 mg
26. Kale (raw leaves) 249 mg
27. Kale (cooked leaves) 187 mg
28. Leeks 52 mg
29. Lettuce (lt. green) 35 mg
30. Lettuce (dark green) 68 mg
31. Molasses (dark-213 cal.) 684 mg
32. Mustard Greens (raw) 183 mg
33. Mustard Greens (cooked) 138 mg
34. Okra (raw or cooked) 92 mg
35. Olives 61 mg
36. Oranges (Florida) 43 mg
37. Parsley 203 mg
38. Peanuts (roasted & salted) 74 mg
39. Peas (boiled) 56 mg
40. Pistachio Nuts 131 mg
41. Potato Chips 40 mg
42. Raisins 62 mg
43. Rhubarb (cooked) 78 mg
44. Sauerkraut 36 mg
45. Sesame Seeds 1160 mg
46. Squash (Butternut) 40 mg
47. Soybeans 60 mg
48. Sugar (brown) 85 mg
49. Tofu 128 mg
50. Spinach (raw) 93 mg
51. Sunflower Seeds 120 mg
52. Sweet Potatoes (baked) 40 mg
53. Turnips (cooked) 35 mg
54. Turnip Greens (raw) 246 mg
55. Turnip Greens (boiled) 184 mg
56. Water Cress 151 mg
Best of luck,
Rolinda
Wife, Mother, Friend