As a parent, when someone mentions dairy, what do you think of?

Well, many parents will immediately think of their little one happily sipping on a large pint of cold, delicious milk. Or chowing down on a tasty slice of sizzling cheese on toast, or a fruity-flavoured yogurt, perhaps. Whatever particular food comes to mind, at a basic level we know that dairy has a lot of nutritional value for our kids.

However, we understand that if you’re providing for a family that does not eat dairy for whatever reason, grocery shopping and meal planning can get a little difficult.

So, let’s talk a bit more about dairy, why it is important for your child’s nutrition, and how to include it in their diet. If your child doesn’t eat dairy, we will also cover how to ensure they are getting the same nutritional value through their food as if they do.

But first, most of us could benefit from a little education on dairy as a whole, so let’s start with that!

What is dairy, and why is it important for my child’s diet?

Dairy products are foods that are rich in calcium and protein and made from the milk products of animals, such as cows, goats, and sheep. Milk, cheese, and yogurt are prime examples. In fact, dairy products are the body’s best sources of calcium, vitamin D and riboflavin. They are also good sources of magnesium, phosphorus, potassium, and vitamin B12. There are a few dairy foods such as cream cheese, butter, cream and sour cream which don’t technically count as food from the dairy group, since they contribute fat and few other nutrients.

Your child’s early years are some of the most critical when it comes to receiving the nutritional benefits of dairy, so ensuring that your child is receiving a good amount of dairy in their diet will be beneficial in more ways than one. For instance, it will help to keep them happily bouncing around the playground with their friends, and munching on that tasty apple at break time! You see, calcium heavily contributes to your child building strong bones and teeth and helps to lower their risk of developing a low bone mass and osteoporosis later in life.

Now that we understand a bit more about dairy and its function within your preschool child’s body, it’s time to get specific as to how we can put this knowledge into practice, and ensure that they are getting all the dairy-related nutrients they need.

How can I integrate dairy into my child’s diet?

If your family eats dairy, then the good news is that including it in your preschool child’s diet won’t be too difficult. Here are some quick, easy ways to integrate more dairy into their daily routine:

Start their day with dairy. Give your little one a low-fat or fat-free yogurt, or a yogurt fruit smoothie with their breakfast cereal. Children love fruity flavours, and this can help a lot when it comes to increasing their dairy intake through products like milk and yogurt.

Serve cheese with different meals. Cheese is very versatile, and can complement a lot of different meals very well. For example, your preschool child could enjoy sliced cheese on a sandwich, shredded cheese on soups, or cheese cubes for a snack.

Make puddings with milk. We know how much children love pudding. Which is why this is a great opportunity to increase their dairy intake. Whether you choose to make banana pudding, chocolate pudding, or some simple pancakes, there are many great-tasting options to choose from.

Make hot cereals, such as porridge, and creamy soups with milk rather than water. Another ideal way to include more dairy into your preschooler's diet is to serve your child a lot of hot meals, like porridge and creamy soups, as these sorts of foods give you the opportunity to include calcium-rich milk into the mix!

And what if my child can’t eat dairy?

Although it’s easier for your child to get their calcium and vitamin D from dairy products, if your child happens to be non-dairy, then there are plenty of ways to think outside the box!

Serve them fortified soy milk and soy yogurt. Soy milk and soy yogurt don’t come from animals, but serving them to your child is a fantastic alternative for providing the calcium and vitamin C that their body needs. Soy milk complements a lot of meals throughout the day, while soy yogurt is a great option for breakfast or dessert.

Serve them canned salmon or sardines with edible bones. Fish such as salmon or sardines with edible bones are always a great option for calcium intake. Oily fish such as these are ideal for a lunch or supper. They taste great, and they’re extremely nutritious in more ways than one.

Include leafy greens and beans. Leafy greens such as collard and turnip greens, kale, bok choy and some beans are full of calcium, and can easily be integrated into a main meal (alongside something like salmon!).

How much dairy should I be including in my child’s diet?

The amount of dairy your child needs depends on their age, nutritional needs, and individual preferences.