What is dairy?
Foods in the Dairy Group include:
Milk (from all animal sources)
Fermented milk (maziwa mala)
Lactose-free milk
Soy milk
Yogurt
Cheese
This group does not include foods like butter, cooking cream, or cream cheese.
FUN FACT: As much as they are made from milk, they are high in fat and low in calcium, so they fall under the food group of Fats.
Why is dairy an important food group?
Eating or drinking dairy products provides us with essential nutrients like calcium, potassium, vitamin D, and protein.
As your children are growing fast, these nutrients work in their body to give them:
Strong bones and teeth
Healthy muscles and nerves
How to introduce dairy to your little one:
Start Small: Think of it as introducing a new friend. Begin with small amounts of dairy, like a few tablespoons of milk mixed in meals, or a couple of spoonful's of yogurt. Just enough to get them used to the taste, and to observe if they will get an allergic reaction. Then slowly build up to their recommended amounts as shown below.
Category | Age Group | Recommended amount of dairy per day |
Infants | Less than 12 months | None, stick to breastmilk or formula |
Toddlers | 12 to 23 months | 1 ⅔ to 2 cups |
Young children | 2-3 years | 2 to 2 ½ cups |
4-8 years | 2 ½ cups |
|
Choose the Right Stuff: Go for dairy that's a good fit for their age. Whole milk or full-fat yogurt is like the superhero for toddlers since they are packed with nutrients to help them grow. As they get older, you can bring in the sidekicks, like ice cream, cheese, or even low-fat options.
Offer Variety: Think of it as a taste adventure. Try different types of dairy – different flavors of yogurt, types of cheeses, and even alternative dairy products like almond or coconut milk.
Mix and Match: Sneak dairy into their favorite foods. Yogurt in a smoothie, milk in Weetabix, or cheese on pasta – it's like a little surprise party in every bite.
Educational Approach: Kids are curious creatures. Share how dairy helps their bones grow strong and keeps them healthy. Simple talks can spark their interest.
Be Patient: Remember, every little one is unique. Don't stress if they're not immediately head over heels for dairy. Just offer it with a friendly smile and give them time to warm up. If they’re not into it, it’s okay; a balanced diet will still get them the nutrients they need.
What if my child is allergic to dairy products from animal sources?
Plant-based products such as soy that contain similar nutrients to animal-based dairy products. Ensure the soy milk products you buy are fortified with nutrients - meaning they have added nutrients like calcium, vitamin A, and vitamin D.
Common soy milk products in the Kenyan market
Other products sold as “milks” but made from plants like almond, rice, coconut, and oat “milks” may have calcium but in smaller amounts.
Remember that every child is different, and their preferences may change over time. Your goal should be to make dairy a friendly part of their world, building healthy habits for a lifetime. You've got this, super parent!
If you are worried that your child is not getting enough calcium or vitamin D, please reach out to your Antara Nutritionist through the Antara App or by clicking here.