6 tips to con your milk-hating kid into eating more dairy
In honour of World Milk Day (who knew?), we share some pointers on sneaking some more calcium-rich dairy products into your child's diet
The concept of drinking milk is one I never got my head around as a child — the taste and idea was one I didn’t buy, even before veganism became a thing. So I find it hard to justify to my kids why it's good for them, but it does pack a serious nutritional punch.
It's recommended that kids aged 2 to 18 drink two to three cups of milk, or consume the equivalent in dairy products, per day. My mother struggled to get me to drink milk, but luckily for me — and her — there are delicious yoghurt options, calcium-fortified soymilk and cheese. Good ice creams also count!
Dairy products are an important source of calcium, but also contain vitamin A, vitamin D (when fortified), vitamin B2 and vitamin B12, plus minerals like phosphorus, potassium, zinc, magnesium and selenium. They're also a good source of protein.
If, like me, your little ones aren't a fan of milk, try Discovery Vitality dietitian Terry Harris' tips to get them to eat more dairy:
- Make a smoothie by blending fruit and plain yoghurt or milk together.
- Cook oats in milk instead of water.
- Mix plain yoghurt with cut fresh fruit, nuts and seeds.
- Add milk to mashed potatoes or other mashed vegetables.
- Add milk to pureed soups.
- Make a healthy 'chocolate' milkshake by blending plain milk, fresh banana, and a little cocoa powder together.