6 Substitutes of Milk for Children

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For a child’s nutrition, three things are critical. Vitamin D, fats and calcium, these ingredients help a child to develop their immunity, increase brain function and assist in physical growth.

“Fats help vitamin D, which is soluble in fats and all of this helps in processing calcium.”

But, unfortunately, some children have milk allergies or other issues that prevent them from taking the milk and fulfill their nutrition. However, there are some ways that one can provide this nutrition to their children. These areas below;


Your baby requires 500 mg of calcium every day to stay healthy. Some of the things that you can use as a substitute are;

  1. Broccoli (شاخ گوبھی)

Broccoli is rich in calcium and can be used to fulfill the requirement of your body. It will help in growth (physically and mentally).

  1. Papaya (پپیتے)

Papaya has around 20 mg calcium in it. It can assist in the process of collecting calcium for a child’s body.

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Vitamin D

There is some substitute for vitamin D that can help your child. Vitamin D is fat soluble which contributes to absorbing calcium in the body.

  1. Salmon Fish (سامن مچھلی)

Fish is an excellent source of Vitamin D, but for a toddler, it needs monitoring how much you are giving them.

  1. Shrimp

Another form of seafood is a good source of Vitamin D, which can be used as a substitute for milk. Again, the dosage should be monitored.

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Fat is used to break vitamin D, due to fats the calorie count should be around 1500. Fats are imperative in a child’s life. They help in the growth of their cells, energy and many other things. For a toddler, the fat intake should be taken into consideration at all times.

  1. Avocado (مگر ناشپاتی)

Avocado has around 350 calories which can cover 30% of the fat requirement. It is a good substitute for milk.

  1. Olive oil (زیتون کا تیل)

We all know Olive oil has a lot of benefits for people from all the age groups. Olive oil is an effective substitute for fats.

For more information, you can consult with pediatricians at Marham.pk

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