6 tips to con your milk-hating kid into eating more dairy

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:

1. Make a smoothie by blending fruit and plain yoghurt or milk together.
2. Cook oats in milk instead of water. 
3. Mix plain yoghurt with cut fresh fruit, nuts and seeds. 
4. Add milk to mashed potatoes or other mashed vegetables.
5. Add milk to pureed soups.
6. Make a healthy 'chocolate' milkshake by blending plain milk, fresh banana, and a little cocoa powder together.