Benefits of milk and dairy for your child

Dairy is an important part of a child’s diet because it contains calcium, which is vital for the healthy growth and development of bones and teeth. Read on to find out how much dairy your child needs daily, which dairy options are best for your child, and the many benefits dairy has…

How much dairy does your child need?

Drinking milk and eating a variety of other dairy products are key when it comes to a balanced diet for your child. Experts believe that from the age of four, children should be taking in between 1000 and 1300 milligrams of calcium every day. To achieve this daily requirement – and to enjoy the full health benefits of dairy – experts say children should consume three servings of dairy as part of their daily diet. Each serving size is calculated to provide 300 milligrams of calcium. Here are a few examples of single portion sizes for popular dairy products:

• 40g cheese (such as Cheddar or Gouda)
• 250ml of milk
• 200ml of yoghurt
• 200ml of amasi
• 150ml of flavoured milk
• 200ml of drinking yoghurt
• 40g of processed cheese.

Full of healthy goodness

Milk, cheese, amasi, yoghurt and other dairy products contain a variety of very important nutrients – substances that your little one’s body requires to function properly – making them valuable ingredients of a healthy diet. For instance, they are rich in proteins, which are necessary for our bodies to grow, repair themselves and function at their best. Milk and dairy products also contain carbohydrates, vitamins A, B2, B6 and B12, along with minerals such as calcium, phosphorus, magnesium, potassium, selenium, and zinc. Children who do not drink milk or eat other dairy products suffer from shortages in essential nutrients.

Benefits of dairy for your child

Strong bones and teeth

Dairy products contain substantial quantities of the mineral calcium, which is crucial for the proper formation and growth of bones. It’s particularly vital during childhood and the teenage years when kids go through regular growth spurts. Calcium is also a major building block needed in the growth and maintenance of strong teeth. The calcium in dairy foods is particularly valuable because it is easily absorbed by the body – more so than the calcium found in dietary supplements.

A healthy tummy

Cultured dairy products such as yoghurt contain so-called probiotics, a combination of live micro-organisms and yeast that promote the presence of beneficial bacteria in the digestive system and lower the risk of stomach bugs in your child.

Lactose intolerance

Some children are allergic to cow’s milk and others are unable to digest lactose (a type of sugar that is found in milk and other dairy products). The latter condition is known as lactose intolerance and can cause unpleasant symptoms such as bloating, diarrhoea, flatulence, abdominal pain, and nausea. Your doctor will advise you on how to adapt your child’s eating habits if they suffer from either of these conditions, particularly on whether or not they should consume any dairy foods. If your child has to restrict the amount of dairy they eat or eliminate it from their diet altogether, it is important to include plenty of calcium-enriched foods.