Should our kids drink cow’s milk?
For so long we’ve been told that children need to drink milk, but do they really? The simple answer to this is is ‘no’. The caveat is that it’s an easy source of calcium for children and that to me is the crux of it.
Children need good amounts of calcium in their diet. But I don’t really mind how they get it. Yes, milk and other dairy products are an easy rich source, but not all children tolerate it or like it. Then there are the ethical reasons to avoid it including animal cruelty, hormones, antibiotics, price wars and farmers rights. We should also consider the quality of the dairy. Have you heard that the food industry accepts a certain level of pus cells in milk? Excuse me while I vomit!!! I’ve had difficulty proving these rumors but knowing how heinous factory farming is I wouldn’t be surprised if it is true. The quality of dairy is absolutely determined by how well the cows are cared for.
This all being said, a good quality organic full fat milk is a nice addition to a child’s diet. I buck the trend by recommending only full fat dairy products and not switching to low fat as kids get older. Although it does seem like mainstream organisations are shifting to recommending full fat too. For us a small cup of creamy milk is a part of the night time ritual that I cling to like a life boat in stormy seas.
It’s recommended to have around 3 servings dairy/day depending on age.
One serving dairy = a cup milk, 3cm cube hard cheese, 3/4 cup yogurt, 1/2 cup soft cheese.
How do you make sure your child is getting enough calcium without cows milk products?
But for those kids who can’t (or won’t) have dairy, there are lots of other great calcium rich foods. As a fan of food variety, I think it’s good to include all these foods even if your child enjoys dairy.
10 Calcium rich foods:
- Fish with bones. e.g. tinned salmon or sardines
- Dark green leafy vegetables e.g kale, spinach, collard greens
- Broccoli
- Beans e.g. white or baked beans
- Almonds
- Chia seeds e.g. chia pots, sprinkle on foods or add to baking
- Sesame seeds e.g. hummous or tahini (see my cookie recipe)
- Tofu
- Dried figs
- Oranges
Calcium needs vitamin D to be absorbed and used so make sure to optimise levels of vitamin D too.
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