Don't worry - many children refuse milk, and they can still get all the calcium and nutrients they need from other foods! While milk (doodh) is nutritious, it's not the only source of calcium. Indian cuisine has many calcium-rich alternatives. The key is knowing what to substitute and how much your child actually needs.
How Much Milk Does My Child Really Need?
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Daily Milk/Dairy Requirements by Age
Age
Daily Recommendation
Calcium Needed
1-2 years
400-500ml milk/dairy
700mg
2-3 years
400-500ml milk/dairy
700mg
4-8 years
500-600ml milk/dairy
1000mg
9-18 years
600-700ml milk/dairy
1300mg
Good news: These requirements can be met through OTHER dairy products and calcium-rich foods - not just milk!
Why Some Children Refuse Milk
Common Reasons
Reason
Signs
Solution
Taste preference
Refuses plain milk, accepts flavored
Try alternatives below
Lactose intolerance
Gas, bloating, loose stools after milk
Try lactose-free or plant milk
Milk protein allergy
Rash, vomiting, breathing issues
Consult doctor, avoid milk
Texture issue
Gags on milk
Try in smoothies, with food
Too much milk earlier
Was over-fed milk as toddler
Reduce gradually, add variety
Temperature preference
Refuses cold/hot milk
Try opposite temperature
Healthy Alternatives to Milk (Doodh ke Badal)
Dairy Alternatives (Best Calcium Sources)
Food
Calcium per Serving
Equivalent to
Curd/Dahi (1 cup)
300mg
1 glass milk
Paneer (100g)
200mg
2/3 glass milk
Cheese (30g/1 slice)
200mg
2/3 glass milk
Chaas/Buttermilk (1 glass)
280mg
1 glass milk
Kheer (1 bowl)
150mg
1/2 glass milk
Lassi (1 glass)
250mg
3/4 glass milk
Non-Dairy Calcium Sources (Indian Foods)
Food
Calcium per Serving
How to Give
Ragi/Nachni (50g)
344mg
Ragi porridge, ragi dosa, ragi ladoo
Sesame seeds/Til (1 tbsp)
88mg
Til chikki, til ladoo, sprinkle on food
Almonds/Badam (10 pieces)
75mg
Badam milk, as snack
Dried figs/Anjeer (3 pieces)
50mg
As snack or with milk
Leafy greens (1 cup cooked)
100-200mg
Palak, methi, sarson ka saag
Chana/Chickpeas (1 cup)
80mg
Chana curry, roasted chana
Tofu/Soya paneer (100g)
350mg
In curries, stir-fry
Plant-Based Milk Options
Milk Type
Calcium (per cup)
Protein
Best For
Soy milk (fortified)
300mg
7g
Best overall alternative
Almond milk (fortified)
300mg
1g
Lactose intolerant
Oat milk (fortified)
300mg
3g
Nut allergies
Coconut milk
40mg
0.5g
Cooking only, not as replacement
Rice milk
280mg
1g
Multiple allergies
Important: Choose FORTIFIED versions with added calcium and Vitamin D.
Brands available in India: Sofit, Epigamia, Raw Pressery, So Good, Hershey's Oat Milk
Creative Ways to Sneak in Calcium
For Toddlers (1-3 years)
Smoothies - Blend curd + banana + mango
Cheese paratha - Add grated cheese to atta
Paneer bhurji - Scrambled paneer with vegetables
Ragi porridge - With mashed banana
Dahi rice - Curd mixed with rice
For Older Children (4+ years)
Pizza - Homemade with cheese topping
Pasta with cheese sauce - White sauce with milk/cheese
Lassi/Chaas - Flavored with fruit or salt
Cheese toast - Grilled cheese sandwich
Raita - With meals
Kheer/Payasam - As dessert
Milk in Disguise
If Child Refuses
Try This Instead
Plain milk
Chocolate/strawberry milk (limit sugar)
Cold milk
Warm milk with elaichi
Hot milk
Cold flavored milk
Glass of milk
Milk in cereal (Cornflakes, muesli)
Drinking milk
Milk-based kheer, custard
Sample Calcium-Rich Day (Without Plain Milk)
For a 3-year-old (needs 700mg calcium)
Meal
Food
Calcium
Breakfast
Ragi dosa + curd
250mg
Mid-morning
Cheese cube + banana
100mg
Lunch
Paneer curry + roti
150mg
Snack
Lassi
200mg
Dinner
Dal + rice + palak
50mg
**Total**
**750mg** ✓
When Milk Alternatives Are NOT Enough
See a Doctor If:
Child refuses ALL dairy products
Signs of calcium deficiency (muscle cramps, weak teeth)
Child has food allergies limiting options
Very restricted diet (picky eater refusing many foods)
Delayed growth or dental problems
Signs of Calcium Deficiency
Muscle cramps or spasms
Weak, brittle nails
Tooth decay despite good hygiene
Delayed walking or weak bones
Fatigue and irritability
Tips for Success
Don't force - Creates negative association with food
Lead by example - Eat calcium-rich foods yourself
Small portions - Start with small amounts
Be patient - May take 10-15 tries to accept new food
Mix with favorites - Add paneer to favorite curry
Make it fun - Cookie cutters for cheese, colorful smoothies
Involve child - Let them choose between 2 calcium foods
Common Mistakes to Avoid
Forcing milk - Creates food aversion
Too much juice - Fills stomach, reduces appetite
Ignoring alternatives - Milk isn't the only option
Excess flavored milk - Too much sugar
Not checking labels - Ensure plant milks are fortified
Giving up too soon - Keep offering variety
Expert Insight: Dr. Sumitra explains: 'Every baby's poop schedule is different. Some go 7 times a day, some once a week - both can be normal.'
FAQs
Q: My 2-year-old refuses milk completely. Will he become weak?
A: No! As long as your child gets calcium from other sources like curd, paneer, cheese, or ragi, he'll be fine. Many children worldwide grow healthy without drinking milk. Focus on total calcium intake, not just milk. One cup of curd = one glass of milk in calcium.
Q: Is soy milk safe for my toddler?
A: Yes, fortified soy milk is safe and the best plant-based alternative. It has similar protein to cow's milk. Choose unsweetened or low-sugar varieties. Brands like Sofit and So Good are available in India. However, for babies under 1 year, stick to breastmilk or formula only.
Q: My child likes flavored milk. Is that okay?
A: Flavored milk (chocolate, strawberry) is better than no milk, but limit to 1 serving daily due to added sugar. Try making at home with less sugar - blend milk with banana, dates, or a little cocoa powder for natural sweetness.
Q: Can too much milk be harmful?
A: Yes! Excessive milk (>500ml/day after age 2) can cause iron deficiency anemia because milk is low in iron and can reduce appetite for iron-rich foods. It can also cause constipation. Balance is key.
Q: My child is lactose intolerant. What should I do?
A: Try lactose-free milk (Amul Lactose Free) or well-tolerated dairy like hard cheese and curd (which have less lactose). Plant milks like soy or almond are also options. Many lactose-intolerant children can tolerate small amounts of regular dairy.
Q: Is A2 milk better for children who refuse regular milk?
A: A2 milk (like Amul A2 or Go A2) may be easier to digest for some children who have mild discomfort with regular milk. However, if your child has a true milk allergy, A2 milk won't help. Try it if regular milk causes bloating but not allergic reactions.
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This article was reviewed by a pediatric nutritionist. Last updated: January 2025
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