If you search the web which milk is best or is milk important for my child, what can I do if my child doesn’t drink milk, you will find many articles on this topic. But its difficult to choose which is best.
Whether it is an infant who is drinking breast milk or an iron-fortified baby formula, a preschooler drinking chocolate milk, or a teenager drinking low-fat milk, milk is an important part of child nutrition. After all, milk has even had its own food group. Yes, it does a body good, it’s a natural thing to drink and it builds strong bones.
Let’s see how many types of milk are available to offer to kids and even to have ourselves-
Although most parents think of cow’s milk (including me earlier) when they think of milk, there are actually a wide variety of milk and other non-dairy milk drinks that can usually substitute for milk.
Types of Milk
Reduced fat (2 percent), low-fat (1 percent) and fat-free or skim cow’s milk
Flavored milk, such as chocolate milk and strawberry milk
What does milk contains:
And actually how much milk do your kids need to get the above nutrients?
It depends on how old they are, but the usual recommendations are that children who are:
2-8 years old drink 2 cups of milk each day
9-18 years old drink 3 cups of milk each day
But don’t you think just having a glass of milk is overhyped?
Do kids really need to guzzle the white stuff? Is it really a superfood? The answer is not really if its becoming a struggle to feed your child…
Although milk is a good source of protein, calcium and vitamin D, other food sources also provide these nutrients. Above all, there’s no evidence that drinking milk reduces bone fractures, and drinking too much can lead to anemia and may contribute to obesity, experts now say.
So if your family isn’t currently a big milk fan, don’t worry. You can give your little one all the nutrients he needs to grow without adding a glass of cow’s milk to his meal plan. There are many ways, believe me.
Just make sure he gets enough calcium, which is essential for bone growth and development and teeth health. Depending on the age, your toddler needs from 500 to 1,300 milligrams per day.
Here are 8 ways for your little one to bone up on calcium:
Yogurt and cheese
Like all dairy products, yogurt and cheese are full of calcium and are thus a great way for your child to end his meal. You can pair cheese with fruits and crackers, or simply offer a yogurt as a dessert. Add cheese to pasta, eggs and other bakes dishes; you can serve yogurt as a dip for fresh fruits; or blend cheese into mashed potatoes and meatballs. Also cook or bake with Greek yogurt to increase calcium content.
Orange – 1 Orange: 60 mg of calcium
We all know orange helps in boosting our immune system. And this magical fruit is also in the list of high calcium foods with vitamin D, which is crucial for absorption of calcium in the body. One medium size of orange contains 60 mg of calcium.
Soy Milk – 1 Cup Milk: 60 mg of calcium
It’s a myth that only dairy products contain calcium. Non-dairy products like fortified soy milk can be amazing high calcium foods and provide both calcium and vitamin D.
Almonds- 1 Cup(roasted): 457 mg of calcium
With a stupendous 457 mg of calcium, almonds top the list of high calcium foods. High on proteins as well. Also, almonds are an amazing source for improving your memory. Having some of these protein rich nuts every morning will be a sure win-win for your health.
Figs- 1 Cup(dried): 242 mg of calcium
Indulge in this sweet dessert-like fruit loaded with fibre and potassium. With a whopping 242 mg of calcium per 1 cup of dried fig, this sticky fruit helps in strengthening your bones. Also loaded with magnesium, this fruit helps in keeping the heart beat steady and maintaining muscle function. It stands a strong position in the list of foods rich in calcium.
Green Leafy Vegetables – 1 Bunch: 336 mg of calcium
High in dietary fibre, green leafy vegetables are one of the high calcium foods. With a number of options like spinach, kale, celery and broccoli, these veggies are also rich in potassium and magnesium.
Don’t worry if your child is not taking milk, but do take care that you are offering calcium rich nutrients to have strong bones, and good teeth health. It’s so much important for teenagers, esp if they are athletes.
For a toddler, these are recovery foods in their growing age, ensure to keep it handy and be ready to offer your calcium.
Are you daily fueling calcium?