Milk is a rich source of nutrition and children are advised to have two glasses of milk every day in order to have enough calcium for their bone and teeth health. Yet there are many children who are either allergic to milk or just hate milk.
Milk allergy happens when the immune system reacts adversely to some of the types of proteins found in milk. Milk allergy causes health disorders of skin, stomach and the intestine. Parents have to look around for substitutes for milk that can provide the same kind of health and nutrition to these children.
Substitutes for milk
Rice Milk: This is tasty to drink and can also be poured on cereals. Rice milk is often used as a thickening agent and in baking.
Nutrition facts about rice milk: It is quite rich in calcium. Rice milk also contains other minerals like iron, phosphorus, magnesium, sodium, zinc, manganese and potassium. One cup of milk (about 250 grams) contains two grams of fat, 0.42 grams of proteins, 24.8 grams of carbohydrates, no cholesterol and Vitamins like B1, B2, B3, B6 and B12.
Soya milk: Also called soya milk, this is a popular replacement for milk in US. It contains roughly the same amount of proteins as cow/goat’s milk and is available in two well loved flavors, vanilla and chocolate. Just as you prepare cheese from milk you can prepare tofu from soy milk. Tofu can be used just like cheese, as bread spread, in preparation of pizzas and so on.
Nutrition facts about soy milk: One cup of soy milk contains 5 grams of carbohydrates, 7 grams of proteins, 4.5 grams of fat, and 80 mg of calcium besides other nutrients like Vitamins like B1, B2 and B6. Besides calcium, it contains manganese, iron, phosphorus and copper. It contains Omega 3 fatty acids. The complex carbohydrates in soy milk help control diabetes.
Almond Milk: Almonds are ground finely to prepare almond milk. This milk contains neither lactose nor cholesterol. It can be used in recipes in the place of cow/goat’s milk. Commercial almond milk is available in vanilla and chocolate flavors. It can also be prepared at home by running almonds and water through the blender. However, take care not to use bitter almonds as bitter almonds and water combine to release cyanide.
Nutrition facts about almond milk: It contains a good amount of Vitamin E, and omega three fatty acids. It contains neither cholesterol nor saturated fats. It is rich in calcium, iron, zinc, potassium and magnesium. One cup of almond milk contains 10 grams of carbohydrates, 2.5 grams of fat, and two grams of proteins. Almond milk does not contain fiber.
Oat milk: Hulled grain is broken into smaller fragments. Filtered water, beans and grains like brown rice, barley, triticale and soy are added to this fragmented grain to make oat milk. It is lighter than dairy milk and has a slight sweetish taste. Children can drink it just like cow’s milk, two glasses a day. It can also be used as an ingredient in curries, baked dishes and in soups and sauces.
Nutrition facts about oat milk: One cup of oat milk (about 250 grams) contains 24 grams of carbohydrates, 4 grams of proteins, 2 grams of fiber,19 grams of sugar besides rich quantities of calcium, Vitamins A and E, iron, sodium and potassium. It contains no cholesterol.
Other milk substitutes: Rich reserves of calcium are also found in many fruits and vegetables like almonds, watercress, figs and grapes. Marine life sources like fish, cod liver oil, other fish oils and sardines are also good sources of calcium. By adding these into recipes can ensure children get all the goodness of milk without actually drinking milk.
Milk is a rich source of nutrients that are essential for overall health and a strong skeletal system. If children hate milk or are allergic to milk there is a need to look for milk substitutes to supplement their calcium needs. Rice milk, soya milk, oat milk and almond milk are excellent substitutes for milk. There are other foods like fruits, vegetables and fish that are also rich sources of calcium.