Milk is an important source of calcium, which helps children develop strong bones and teeth. However, some children dislike the taste of milk or refuse to drink it regularly. The good news is that several tasty drinks can help supplement their calcium intake. The key is to choose nutritious options with little or no added sugar.
1. Fortified Soy Milk
Fortified soy milk is one of the best alternatives to cow’s milk. It contains calcium and vitamin D when fortified and provides protein to support a child’s growth. Choose an unsweetened variety and check the nutrition label for calcium content.
2. Almond Milk
Fortified almond milk can provide calcium and vitamin D. However, it usually contains much less protein than cow’s milk or soy milk. It is suitable as part of a balanced diet, but it should not be the primary milk replacement for toddlers without medical advice.
3. Ragi Drink
Ragi, also known as finger millet, is naturally rich in calcium. A homemade ragi drink prepared with water or fortified milk can be a nutritious addition to a child’s diet. Avoid adding excessive sugar or sweetened syrups.
4. Smoothies Made with Yogurt
A smoothie made with plain yogurt, banana, strawberries or mango can be a delicious way to provide calcium. Yogurt also supplies protein, while fruits contribute vitamins, minerals and dietary fibre. Use plain yogurt instead of sugary flavoured varieties.
5. Lassi
Plain lassi made from yogurt is a refreshing drink that can help children obtain calcium and protein. Prepare it with plain yogurt and water, and add a little fruit for natural sweetness. Avoid adding too much sugar.
6. Fortified Oat Milk
Calcium-fortified oat milk can be another option for children who dislike dairy milk. However, its protein content is generally lower than that of cow’s milk and soy milk. Choose an unsweetened product and check its calcium and vitamin D levels.
7. Sesame Seed Drink
Sesame seeds contain calcium and can be incorporated into a homemade drink by blending soaked seeds with water and straining if desired. The actual calcium absorbed depends on the preparation and the presence of compounds that reduce mineral absorption. Serve it as an occasional addition to a varied diet rather than relying on it as the main calcium source.
Important Tips for Parents
- Do not force milk: Offer small portions and let children explore different nutritious foods.
- Include calcium-rich foods: Yogurt, cheese, paneer, calcium-set tofu and certain green vegetables can contribute to calcium intake.
- Limit added sugar: Avoid turning healthy drinks into sugary beverages.
- Choose age-appropriate options: Children under 12 months should not receive plant-based drinks as a replacement for breast milk or infant formula.
- Remember vitamin D: It helps the body absorb calcium and is important for healthy bone development.
The takeaway: Fortified soy milk, yogurt smoothies and lassi are useful options for many children who dislike plain milk. Choose drinks according to your child’s age and nutritional needs, and remember that a balanced diet matters more than any single drink.
