If your kiddo doesn’t drink milk, no problem! I’ve got a few easy ideas about how to add some calcium to their diet.

First, why does it matter?

Why does it even matter if kids drink milk? Kids need calcium in varying amounts at different stages of development and milk packs a big calcium punch. An infant needs just 270 mg/day, a toddler 700 mg/day, school aged kids 1000 mg/day and tweens/teens need a whopping 1300 mg/day.

An 8 oz glass of milk provides 300 mg of calcium, as does 6 oz. of yogurt & 1 1/2 oz. cheese.

Calcium is important for strong teeth and bones, but did you also know that your body needs it for other actions? It’s needed to contract muscles, send nerve signals and aides in blood clotting to name a few.

So what to do if milk and dairy is off the menu for your kiddo?

If milk and dairy are off the menu for your kiddo because of a dairy allergy or intolerance, there are plenty of dairy alternatives out there. Twenty plus years ago when my son had a milk protein intolerance the only option out there was soy milk and soy cheese (kind of beany tasting, but he ate it!).

My top two non-dairy drinks are Ripple milk (pea protein based) and Soy milk. Both of these alternatives are rich in calories, offer up 8 g protein (just like cow’s milk) and are fortified with plenty of calcium & vitamin D. Other non-dairy drinks like almond, oat & hemp are short in the calories and protein that growing kids need.

What if your kiddo doesn’t have a dairy allergy, but just doesn’t like milk?

If your kiddo doesn’t have a dairy allergy but just doesn’t like milk, it’s time to get creative. Here are some ideas for incorporating calcium-rich foods into your kid’s day.

1. Add blackstrap molasses to pancakes, muffins and other baked goods.
2. Add kefir milk, greek yogurt, tofu or cottage cheese to a “fruit shake” (aka a smoothie).
3. Include calcium-rich foods like broccoli, edamame, and white beans into meals and snacks.
4. Make chia-seed pudding
5. Offer calcium fortified orange juice

Have any other ways to include calcium-rich foods? Shoot me an email. I’d love to hear from you!

Snack Idea:

Chia seed pudding with fruit

Reach out at Karen@CoastalFamilyNutrition.com or call the office at 603-674-2479.

Please feel free to share this with someone who may like to learn more about feeding kiddos!