No dairy, but kids still need calcium

  • By Casey Seidenberg Special to The Washington Post
  • Monday, June 2, 2014 11:48am
  • Life

My oldest son does not drink milk. He does not eat cheese. Even as a baby, he eschewed that celebrated milk mustache, and any ounce of cheese I sneaked into a meal came right back out with a grimace. This aversion never wavered; he is 11, and he still takes the cheese off pizza.

To each his own, I say to my son. And because he eats a full plate of broccoli rabe with his pizza, providing him with calcium and many other important nutrients, I don’t lose sleep.

Over the past few decades, we’ve been told that the best sources of calcium are milk and cheese, but what if your child, like mine, doesn’t drink milk?

Or what if you want to diversify a child’s diet so he is not relying only on dairy products?

Here is a sample day of calcium-rich meals:

Breakfast: A smoothie with almond butter, yogurt, a banana and a handful of frozen strawberries.

Snack: Granola wedge made with sesame and/or sunflower seeds.

Lunch: A whole-grain bean burrito with a side of carrots.

Snack: A handful of almonds with an orange or some dried apricots.

Dinner: Salmon with sesame seeds and kale chips or steamed broccoli.

More calcium-packed ideas:

  • Almond butter on toast, apple slices or a banana.
  • Sesame noodles.
  • Fresh peas right of the shells.
  • Sesame seeds on salads.
  • Hummus and chips.
  • Edamame.
  • Raw spinach in a smoothie.
  • Soup with chicken broth made from bones.

More in Life

‘Last Jedi’ is the best ‘Star Wars’ movie since the first one

This instant-classic popcorn movie makes clever references to the past while embracing the new.

‘The Shape of Water’: 1950s creature feature meets 2017 allegory

Director Guillermo del Toro’s allegory bears his fetishes for monsters and surrealistic environments.

‘Ferdinand’ a modern take on the beloved children’s story

The lovable bull is back in an enjoyable but spotty animated film from the makers of “Ice Age.”

Art mimicks reality in engrosing ‘On the Beach at Night Alone’

The Korean film tells the story of an actress recovering from an affair with a married director.

Everett’s Michael ‘Scooby’ Silva is the leader of the (dog) pack

Since 2012, he’s built a thriving business walking dogs while their owners are at work.

Student winners to perform concertos with Mukilteo orchestra

This annual show is a partnership with the Snohomish County Music Teachers Association.

Seattle Men’s Chorus brings sassy brassy good time to Everett

The annual show, this year at the Historic Everett Theatre, has warmth of brass and pinch of sass.

This harp concert is worth the journey to Everett

Annual holiday show by Bronn and Katherine Journey is Wednesday at Everett Performing Arts Center.

Still looking for that one special recipe for the holidays?

Columnist Jan Roberts-Dominguez shares her traditional recipes for cheese soup and chocolate sauce.

Most Read