As growing children and older adults all require calcium to build and maintain strong bones, it is imperative to ensure that your entire family – both young and old – gets enough calcium. However, this does not mean that you’re stuck with having to drink just milk all the time. We have, here, a few tasty recommendations for you!
You can’t really escape drinking milk, but you can make it interesting! Splash generous amounts into your breakfast Milo, cereal, or oats for your kids’ morning fix. Adults who need their daily dose of caffeine could include a significant amount in their coffee and tea.
Don’t just stop there, though. Wind down and prepare for bed in the evenings with a comforting glass of warm milk, spiced up with a light sprinkling of cinnamon or chocolate powder.
Edamame, tofu, tofu puffs, tempeh, soybean milk (without the youtiao, please!)… The number of soy products available is pretty mind-boggling. Our suggestion is to start the day with a nutritious soy-rich breakfast. What’s more, the protein that comes along with it will reportedly help stave off hunger pangs before the long-awaited lunch hour rolls around.
A simple option would be tofu: baked, grilled, steamed, or cooked any way you’d like. Jazz it up with a dash of light sesame dressing and a handful of chopped almonds and you’re set. Alternatively, a warm mug of miso soup would also be perfect for rainy mornings. Fill it with diced tofu and wakame – another source of calcium – for added nutrition!
Dark, leafy greens
Include dark, leafy vegetables in your meals, such as kale, spinach, arugula, watercress, and the like. Whether it’s lunch or dinner, throw in a substantial amount of these greens into your meals. You could use them as a base for salads, or ask for more when buying from your favourite mixed rice stallholder at the hawker centre.
Cooking, of course, gives you more freedom to be creative with your vegetable options. Use them as wraps to go with meat dishes, or chop them up to mix in with carbs like rice and pasta for added taste and texture. Simmering these vegetables in broth also results in a flavourful soup to round off a hearty dinner.
Cheese and yoghurt
Arm yourself with these dairy essentials for snack attacks! Pack cheese sandwiches to satiate mid-afternoon cravings or freeze a pint of natural yoghurt for a movie night in with the kids. A bag of greasy potato crisps just doesn’t set the mood for a Frozen sing-along session as well as a refreshing cup of fro-yo does!
Bonus recommendation for the weekends: Put together a cheese platter, complete with fruit and crackers, and sit down with your kids for a homemade – but no less fancy – tea party!