There are a few surprises in the U.S. Dietary Guidelines. One of them is that children ages 4 to 18 do not eat the number of dairy products that are recommended for them each day.
Kate Patton, MEd, RD, CSSD, LD, a dietitian, says that this makes many children more likely to get hurt or even get rickets.
Dairy products are an important part of a healthy diet because they are full of vitamins and minerals, like calcium and vitamin D, as well as carbs, protein, and sometimes fat.
Important for development
At every age, calcium and vitamin D are important. Our bones need calcium to stay strong, and our bodies can’t absorb calcium without vitamin D. So it’s important for young athletes who are active to eat enough dairy.
The best places to get calcium are in dairy products like milk, yoghurt, and cheese.
Boys and girls ages 4 to 8 need 2.5 cups of dairy products per day, while kids ages 9 to 18 need 3 cups per day. This goal shouldn’t be hard to reach, since there are many kinds of dairy products.
Choose dairy with less fat.
The new dietary guidelines say that fat-free or low-fat dairy is one of the most important things to eat.
Dietary guidelines say that fat-free or 1% dairy products are better than 2 per cent milk, whole milk, and regular cheese because they have the same nutrients but less fat.
The guidelines also say that milk and yoghurt are better choices than cheese because they have less sodium and saturated fat and more potassium and vitamins A and D.
If your child can’t handle lactose, serve milk, yoghurt, and cheese that don’t have lactose. In addition to other vitamins and minerals, they both have the same amounts of calcium and vitamin D. Calcium, vitamin D, and other vitamins and minerals are also added to soy milk.
Getting your child to eat more dairy
Try these ideas for meals and snacks to help your child get the right amount of dairy:
Breakfast
- You can use fat-free or 1% milk in cereal, smoothies, oatmeal, or by itself.
- Fruit and fat-free or low-fat yoghurt.
- Scrambled eggs and omelettes taste better when you add cheese to them.
Lunch
- Yogurt with no fat or little fat.
- A carton of 1% or fat-free milk.
- On a sandwich, add low-fat cheese.
- Cheese and crackers with less fat.
- Cottage cheese and fruit with less fat.
Dinner
- 1 cup of fat-free milk or milk with 1% fat.
- You can add low-fat cheese to meat, salads, and vegetables.
Snacks before practise or a game
- Cereal and either fat-free or 1% milk.
- Yogurt with no fat or little fat.
- String cheese or low-fat cheese.
Snacks after practise or a game
- 1% milk or milk with no fat.
- Chocolate milk with no fat or 1% fat.
- Yogurt with no fat or little fat.
- Crackers, string cheese, and cheese with less fat.
- You can make a fruit smoothie with fat-free or 1% milk.
- Cereal and either fat-free or 1% milk.
Patton says, “Making sure young athletes get enough dairy will help them build strong bones, which will lower their risk of injury and let them play sports for many years to come.” “As parents, you should set a good example by eating dairy products every day.”