What if My Preschooler Doesn't Drink Milk?

Dairy foods are a rich source of calcium, protein, vitamin D, and other nutrients. The recommendation is for preschoolers to eat or drink 2 cups of milk or milk products each day. But some preschoolers may not drink milk. A milk allergy, lactose intolerance, family preference, or a simple preschooler dislike of dairy foods all mean that you will need to find other foods to replace the important nutrients found in dairy products.

Calcium will be the hardest nutrient to meet for the preschooler who doesn’t eat dairy products. Preschoolers need 500-800 mg of calcium each day to support optimal bone health. While two cups of milk provide this much calcium, non-dairy foods aren’t as rich in calcium. And the absorption of calcium from non-dairy foods is generally lower than from dairy products. Therefore, it might be necessary to choose calcium fortified foods or use calcium supplements to meet your preschooler's calcium needs.

With careful planning, you can meet the nutritional needs of a preschooler who doesn't drink milk or eat milk products. Be extra careful to plan meals so that your preschooler gets adequate calcium. 

Non-Dairy Sources of Calcium

Orange Juice fortified with calcium, 1 cup - 350 mg

Soy Milk fortified with calcium, 1 cup - 300 mg

Tofu (nigari), 1/2 cup - 253 mg

Salmon, canned with bone, 3 oz - 181 mg

Collards, cooked, 1/2 cup - 178 mg

Spinach, cooked, 1/2 cup - 146 mg

Soybeans, cooked, 1/2 cup - 130 mg

Almonds, 1 oz - 70 mg

Almond butter, 1 Tablespoon - 43 mg

Broccoli, raw, 1 cup - 43 mg

Non-Dairy Sources of Vitamin D

Orange Juice fortified with Vitamin D

Soy Milk fortified with Vitamin D

Fish - Salmon, Herring, Catfish, Halibut, Tuna, Mackerel

Eggs

Cereals fortified with Vitamin D

Non-Dairy Sources of Protein

Beans, Soybeans, and Tofu 

Meat, Fish, Poultry

Nuts, Seeds, and Nut/Seed Butters

Sources

U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA Nutrient Database for Standard Reference, Release 19. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/nutrientdata

Institute of Medicine, Food and Nutrition Board, Dietary Reference Intakes.

by Kati Chevaux

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