|Hope this is useful on Sep 15, 2014 @ 09:56 pm|
How to Get Calcium Without Dairy
Children ages 1-10 need approximately 600-800 mg of calcium per
day. 1 cup of milk provides 180 mg, but many experts say only 20% of
this can be absorbed by the body. Let’s see how milk stacks up against
non-dairy alternatives, whose calcium has a much higher absorption rate
in the body:
1 cup calcium-fortified orange juice: 300 mg
1 oz sesame seeds: 280 mg
3 oz salmon: 180 mg
1/2 cup collard greens: 180 mg
1/2 cup rhubarb: 174 mg
1/2 cup spinach: 130 mg
1/2 calcium-fortified cereal: 100-200 mg
1/2 cup kale: 90 mg
1/2 cup cooked beans: 75 mg
1 medium orange: 50 mg
1/2 cup broccoli: 47
So, what to feed a 1 year old? Fruits and veggies can be lightly
steamed, pureed in the blender, and frozen into baby food trays to save
money on even higher quality baby food than you can get at the store.
Sesame seeds can be stirred into purees, yogurts, applesauce, etc. I’m
sure you won’t have any problem getting them to drink fresh orange juice
or eat organic, low-sugar cereal as a snack
By the way, the above list is by no means comprehensive. I just
wanted to give you a few good examples of foods with good calcium
sources, to illustrate just how easy it is to get calcium in your diet
without excessive dairy intake.
Note: Please do
not substitute soy milk for cow’s milk in your child’s diet. Some soy
foods are appropriate (in their natural and fermented form: edamame,
tempeh, tofu in moderation) but soy milk, soy protein powder, soy energy
bars, etc are processed in such a way that they mimic estrogen in your
body, which is especially harmful to children.
How to Get Enough Fat Without Dairy
Because they grow so quickly, small children need a lot of calories
relative to their size, and plenty of healthy fats for immune system and
I know so many of us moms get concerned that our young child isn’t
eating enough, because kids so often have weird appetite fluctuations,
eating hardly anything for a few meals, then scarfing down a ton of food
at the next meal. Because of this, frequent meals that have high nutrient and caloric density are important.
You can increase calories and healthy fats in many ways. Extra virgin
olive oil can be added to mashed lentils or beans, or even to mashed
potatoes. Coconut oil can be added to mashed sweet potatoes or melted
over cooked root vegetables like carrots and squashes. Nut and seed
purees can also add very healthy fats… tahini (sesame seed butter) and
smooth almond butter are good options. (Whole nuts should be avoided
until the age of 5, because of the risk of choking.) These are all
examples of healthy essential fats. The fat content in cow’s milk is
almost completely saturated fat, which is not an essential fat needed by
The idea that a baby MUST wean from breast milk or formula straight
to cow’s milk is a fallacy. Cow’s milk is molecularly very different
than human milk. The protein, calcium, phosphorus, iron, and essential
fatty acids are digested differently. Early feeding of human babies on
cow’s milk is known to increase the likelihood of developing a cow’s
milk allergy, which affects 1 in 10 babies now. Common symptoms include
diarrhea, vomiting, colic, eczema, hives, bronchitis, asthma, ear
infections, and sleeplessness. If your baby has 2 or 3 of these
symptoms, there’s a good chance it’s a milk sensitivity. The easiest way
to confirm this without invasive testing is to take your child off milk
for 2 weeks and pay close attention to disappearing symptoms.
Good dairy alternatives are almond milk,
other nut milks, coconut milk, etc. Your baby doesn’t need 20 ounces of
these per day, but they’re okay for drinking or adding to meals when
you would otherwise add dairy. Once your baby is 12 months old, her
liquid intake can come from breast milk, clean water, fresh juices, or
|Thanks! on Sep 16, 2014 @ 08:09 am|
Thanks, I thought the same thing about weaning to cows milk, but will stick with the almond milk and an overall well balanced diet for a toddler.
|Almond milk on Sep 17, 2014 @ 06:07 am|
Not sure how old your son is, but we used almond milk for our son since he is lactose intolerant. He is a very healthy active boy and has had no health problems. We tried soy but he wasn't that keen on it so when we substituted for almond, he has been drinking a lot more.
If you do decide to go that route, I would suggest getting the unsweetened kind and as long as you are ensuring a healthy diet, it shouldn`t be an issue.
|Great to hear. on Sep 17, 2014 @ 08:16 am|
Thanks. We are definitely using unsweetened. Glad to hear someone else had a positive experience with almond milk.
|calcium on Oct 22, 2014 @ 06:39 pm|
Soy milk is definitely a big no no. But almond milk should be fine so long as he doesn't have a nut allergy. And as the first poster goes into detail about, there's plenty of other sources of calcium you can also try. I've read that your body can only absorb 500mg of calcium in one sitting. Which you would obviously only ever get if you were to take a vitamin pill. I'm due in December with my first child and I'm already trying to figure out this whole nutrition thing and proper eating for the benefit of my child, because I don't think my husband and I eat in a way that would be optimal for a growing child.
|Congrats on Oct 22, 2014 @ 07:50 pm|
I have changed the way I eat somewhat once our little guy started solids. In terms of milk I have started giving him organic homo cow milk from 100% grass fed/pasture cows. I wasn't totally comfortable with cows milk, but grass fed definitely makes me feel better that the cows are not on a feed lot and are quite healthy pasturing cows.