One of the things that most kids are encouraged to ingest on a regular basis for good health is milk. Dairy has always been a part of kids’ diets for decades, but sadly, not all kids can tolerate dairy and even suffer from adverse effects that come from ingesting anything made with it. This is called lactose intolerance and this can bring about uncomfortable effects to those who suffer from it.
When you have a kid who suffers from lactose intolerance, you need to find alternatives to the dairy-based food that they need to eat. This is because milk and other foods made out of dairy come with specific nutrients that are important for good health. An example of this is calcium.
There are other foods out there that are lactose-free but have the same nutrients as dairy products. Here are some of them:
- Broccoli – this is a great source of calcium, but without the lactose that comes with milk and other dairy products that people depend on for this nutrient. Calcium is needed for strong teeth, bones, and for blood to clot. It is also needed by your heart and your muscles. If you don’t get enough calcium in the food you eat, you will find yourself with brittle bones and teeth due to a deficiency in this particular nutrient.
- Nut-based milk – milk made from nuts like almonds are also a great source of calcium. Unsweetened almond milk, in particular, is a great choice for kids with lactose intolerance since it has zero sugar, is high in calcium, and is a great source of protein. This nut-based milk as an alternative to dairy milk can be used in cereals, in baking, and alone as a drink. Lactose-free options like milked nuts should always be part of your shopping list to ensure that your lactose intolerant kids get their regular daily allowance of calcium and other nutrients.
- Nut butter – this is a great alternative to butter for kids who love slathering butter on their toast. While butter made from dairy products have only trace amounts of lactose in it, some kids are hyper-sensitive to lactose that they might experience its effects even with low-lactose butter.
- Canned fish – to get the vitamin D that they need, kids with lactose intolerance should be encouraged to eat canned sardines or salmon. These have softened bones which are a good source of vitamin D and calcium. Tuna is also a good choice for vitamin D.
- Hummus and pureed veggies – if your kids love the texture of yogurt but cannot eat it, you can turn to hummus and other veggies that you can puree. These can imitate the texture of yogurt without the side-effects of lactose intolerance that kids get from it.
- Fruit smoothies – kids who cannot stand the lactose in milk often miss out on drinking milkshakes. Give them this experience by making them fruit smoothies instead. Or you can create milkshakes for them by using nut-based milk like hazelnut milk or peanut milk.
There are also a number of foods that kids love that are made with dairy products. You can make your own by using plant-based milk instead of dairy milk in creating these kiddy treats. Pancakes can be made using almond or oat milk, cakes can be mixed using these same alternatives, and mashed potatoes can be made creamier with these same plant-based milk options.
Your kids don’t have to miss out on the many treats that are made using dairy milk, such as ice cream, milkshakes, cakes, and the like. All you need to do is to be innovative and to make your own versions of these treats using lactose-free options like plant-based milks. You can also try to find lactose-free options for these treats, but making your own is a safer bet, especially if you don’t want your kids experiencing the adverse effects of lactose intolerance.
