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Dairy products can be a convenient option that provides energy and nutrients to children’s diets. For picky eaters, removing a reliable source of nutrition can be concerning for their health, as well as their happiness. We have tips for parents to help ensure their kids are meeting their nutritional needs, developing a positive relationship with food, and still satisfying the whole family at mealtimes.
Try different brands
There are dozens of dairy-free alternatives available for all of your favorite products with similar taste and functionality. If the first non-dairy milk you try isn’t a favorite, try another brand or variety. It may require trial and error, but it’s worth it to discover a new favorite that the kid looks forward to having.
Try foods that don’t typically have dairy
If your family is hesitant to try plant-based cheese on family favorite recipes, start the dairy-free transition with meals that do not typically have dairy products in them. For example, many Asian-inspired dishes traditionally do not contain dairy. If something like Soba Noodles with Veggies is already a favorite in your family’s meal rotation, the dairy will not be missed.
Serve at least one safe food at all meals
A worst case scenario is serving a meal and your child does not feel comfortable eating any of it. Mealtime fights and frustrations can be minimized if at least one safe food is available. For example, if trying dairy-free enchiladas that cannot be easily deconstructed, serving plain rice and beans on the side means the child will still have options available for nourishment. Two separate meals do not need to be cooked, but one additional dish can be added to ensure every family member has an option they are comfortable with.
Remove the pressure
It’s common for a child to be told to eat a particular food even though they’ve expressed disinterest in the past, or pressured to try something new. This is stressful for the child, which creates an unpleasant eating environment. Rather than everyone in the family getting frustrated, try taking the pressure off. Allow your child to decide if they want to eat the food or not. This method allows them to explore on their own terms and ultimately enjoy a wider variety of foods.
Additionally, remove the pressure to take one more bite, finish their plate, or punish them for not eating. This can lead to anxiety around mealtime and eating if they are often forced to do something their body does not want. Kids’ hunger ebbs and flows from day to day and week to week; some days they may only be able to eat a few bites before feeling uncomfortably full. This is normal! Allowing them to decide when they are full, rather than from the arbitrary amount served on their plate, will help them learn to trust their biological signals of hunger and fullness.
Be honest
When kids are lied to about what is in their food, it can break trust and lead to pickier eating. Explain to them that it is a different type of milk, cheese, or yogurt, and why the family is switching away from dairy. Try having a conversation about what they notice that is different. Is the color slightly different? Texture? Smell? This can help kids be excited about trying new foods.
Supplement if necessary
A variety of real food is always the goal when it comes to diet, but supplements can help fill in the gaps. Talk to your healthcare team about the proper form and dose of supplements if you are worried about your child’s overall eating patterns and intake.
Looking for meal ideas the whole family will love? Check out our Dairy-free Recipes.
