Wholesome Child : Wholesome Child full
239 238 Five ways to boost your child’s calcium intake without milk 1. Substitute canned salmon for tuna in sandwiches at lunch. 2. Blend kale with frozen fruit in a smoothie – they won’t notice the difference! 3. Offer dark leafy greens as a side dish or mixed in casseroles. 4. Include bliss balls and trail mixes filled with almonds and calcium-rich seeds. 5. Add a layer of tahini to a peanut butter sandwich or use as a dip for apples and celery sticks. LACTOSE INTOLERANCE COW’S MILK ALLERGY CAUSE Not enough lactase to digest lactose. An immune response to one or both milk proteins. SYMPTOMS Uncomfortable but not dangerous: stomach pain, bloating, gas, diarrhoea. Potentially severe: Vomiting, hives, diarrhoea, wheezing. Can also trigger life-threatening anaphylaxis. TREATMENT Remove or restrict lactose intake. In some cases lactase can be taken. See your doctor and go to the emergency room if there are any signs of anaphylaxis. PROGNOSIS This may not mean an end to dairy – try lactose-free milk or lower lactose dairy food like Greek yoghurt and hard cheeses. Most children should grow out of it. Be very careful about reintroduction if the reaction was severe. This may need to be done in a hospital setting. lactose intolerance vs cow’s milk allergy 239 from what I perceive to be a dairy overload. If your child is drinking 2-3 glasses of milk daily, there is no need to use additional cow’s milk in your cooking or smoothies. By introducing alternatives like almond or coconut milk to replace the milk in smoothies, cereal, porridge or baking, you can actually reduce your family’s overall consumption of whole milk and introduce alternative sources of nutrition (especially if you are using homemade nut milks). If you choose to use these dairy alternatives as a straight-up replacement for cow’s milk, it’s better to make your own. Store-bought almond milk can have as little as 2% almonds, while better brands may only be as high as 10%. Homemade almond milk is often prepared with a higher percentage of almonds than supermarket varieties and therefore has higher levels of naturally occurring vitamin E and calcium. Ultimately, my advice is don’t rely on non-dairy milk replacements as a suitable alternative source of calcium If your child is unable to consume whole milk, make sure to, include calcium-rich foods in their diet, such as almonds, sesame seeds, canned sardines and salmon. It is definitely worth keeping store-bought non-dairy milks in your party, however, as they are very handy for cooking and baking. If you are time-poor and need to rely on commercially available milk alternatives, become a label-reader and try to avoid those that contain preservatives, additives, added sugars, vegetable oils, flavourings and colourings. Three additives to avoid in non-dairy milks Just because a carton of almond or rice milk claims to be ‘organic’ and ‘heart healthy’ does not mean it should be a part of your child’s diet. Always read the ingredients label carefully and look out for: ➊ Carrageenan. This red seaweed extract is natural but it’s also extremely inflammatory and can cause digestive distress and gut irritation. The World Health Organization classifies one type of carrageenan as a ‘possible human carcinogen’. ➋ Added sugars. Many milk alternatives are loaded with sugar in the form of cane sugar and agave syrup. Always choose unsweetened options. ➌ Added vegetable oils. Canola and sunflower oil are usually extracted with toxic solvents as well as high heat and pressure. Corn and soybean oils are most likely extracted from heavily sprayed GMO crops. Unless you’re buying organic, avoid them. step 7: rethink dairy Did you know? In general, white cheeses are naturally lower in sodium and fat and are a good addition to your child’s diet. Feta is an exception, asitishighin sodium. Consider this... Low-fat mozzarella or cream cheese actually have higher levels of sodium than the full-fat versions.