Is dairy important for your child’s growth and development?
Dairy foods are the main source of calcium – a nutrient that children of all ages need for strong bones and teeth.
According to experts, adequate dairy intake is important for children. Boys and girls ages four to eight need 2.5 cups of dairy products per day, while children ages nine to 18 need three cups per day.
Why dairy is an important part of your child’s diet
With long lists of what children should and shouldn’t eat, it’s hard for parents to keep up. However, experts agree that dairy is key to growing up “big and strong”.
“Over so many decades, scientific research has confirmed that dairy offers a unique nutrient that supports healthy development in children,” says dietician Maretha Vermaak.
“Milk, maas, yoghurt, and cheese offer specific diversity and versatility so that it is easy to find dairy options for children and ensure that your family meets the recommended amount of dairy a day.”
Scientifically sound nutritional information is essential for families and schools. This empowers them to make good food choices and prioritise the nutritional needs of children. Understanding that calcium-rich dairy plays a vital role in bone development, not only for small children but during the teen years when bone density development is accelerated, helps parents to make sure that the family gets enough of the key nutrients provided by dairy.
Dairy is not only a calcium provider for healthy bones and teeth. It is an important source of affordable, high-quality protein and is packed with vitamins such as A, B2, and B12, as well as potassium and zinc.
Dairy ideas for kids
No matter their income, many South African families fall short of the recommended servings of dairy a day. However, given the versatility of dairy, it is really easy to include it in meals, snacks, and drinks.
- Add milk or maas to oats and other porridges
- Add dairy to every lunchbox – cheese wedges and cheese as sandwich filling; small yoghurts; cottage cheese and yoghurt-based dips for vegetables and crackers
- A simple toasted cheese sandwich is a firm favourite among children
- Make delicious smoothies with milk and yoghurt with fresh fruits
- Add milk or buttermilk and cheeses to scrambled eggs and omelettes
- Melted cheese topping is always a winner that goes with many savoury dishes, vegetables, and bread
- Bake with milk, buttermilk, and yoghurt. Top cakes and muffins with cream cheese icing to add more nutrients to your treat
- Make easy frozen yoghurt popsicles or pots for healthy treats
- Replace sweetened cold drinks with milk or milkshakes made with fruits or flavoured milk
“Parents need to remember that when it comes to eating behaviour, they are the most powerful role models,” says Vermaak. “One of the easiest ways to ensure your kids consume enough dairy is to make sure it is available at home and for them to see you enjoying dairy too.”
Signs that your child is lactose intolerant or allergic to dairy
Some children are allergic to dairy, while others are lactose intolerant. If your child suffers diarrhea, nausea, vomiting, abdominal cramps, bloating, or gas after consuming dairy products, speak to your healthcare provider for advice.
