My Child Doesn't Drink Cow's Milk.

By Lisa Tsakos on January 27, 2009

Q. My 2 year old daughter can't drink [cow's] milk. Can you tell me what foods she needs to eat or drink to get enough calcium? How much does a child need per day of calcium (food/drink)? I heard about almond and rice milk. Are these good alternatives? Do they have enough calcium? - Heidi

A: Many foods other than milk provide calcium. Check the label of the almond and rice milk you prefer to ensure they are fortified with calcium. To learn more about almond milk, watch our video on Almond Breeze. A glass of milk provides about 250 mg. Milk substitutes should be comparable. How much a child requires depends on age, but I'd aim for at least 600 mg daily. Steamed leafy greens (spinach, kale), almonds, seaweed (sushi), cheese and yogurt (if tolerated), sesame seeds (particularly tahini and humus) are excellent calcium sources. Supplements are available in many forms including liquid if the diet doesn't provide the necessary amounts. Ask your doctor about the necessity of supplementing your child’s diet with extra vitamins and minerals.


By Lisa Tsakos| January 27, 2009
Categories:  Nest

About the Author

Lisa Tsakos

Lisa Tsakos

Lisa has been in her own practice for over 15 years and specializes in weight management. She teaches natural nutrition in both corporate and educational environments and is a shining example of someone who practices what she teaches.

Lisa is a nutritionist and educator specializing in weight management. After losing weight several years ago through a more natural diet and by improving her digestion, she committed to sharing her new-found knowledge and returned to school to study nutrition. Over the past decade, her Nu-Vitality Weight Program has helped employees at numerous corporations lose thousands of pounds. In addition, Lisa regularly consults for groups and individuals with unique nutritional needs such as police officers and athletes. Lisa has been featured on the Discovery Channel, numerous radio programs and is a contributor to various publications. Additionally, she teaches nutrition at multiple post-secondary schools, has taught natural food cooking workshops, and authored two books.

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