15 May Episode 4: Milk

In today’s episode, Jennie Zethner, Holistic Certified Pediatric Nurse Practitioner, talks about one of her favorite topics…MILK…and why she does not recommend it for children.

Link to article:
Cow’s milk allergy is associated with recurrent otitis media during childhood
https://pubmed.ncbi.nlm.nih.gov/10728925/

Book recommendation: ‘Devil in the Milk’ by Keith Woodford

CALCIUM-RICH NON-DAIRY FOODS
Leafy Greens (Cooked, per cup):
Collard Greens: 268 mg
Kale: 177 mg
Bok Choy: 158 mg
Spinach: 245 mg
Turnip Greens: 197 mg

Fortified Foods:
Plant Milks (soy, almond, oat): 300–500 mg/cup
Orange Juice: 350 mg/cup
Tofu (calcium-set): 200–800 mg/½ cup
Fortified Cereals: Up to 1,000 mg/cup

Fish with Edible Bones (per 3 oz):
Sardines: 325 mg
Salmon: 180–210 mg

Seeds & Nuts:
Sesame Seeds: 280 mg/oz
Chia Seeds: 179 mg/oz
Almonds: 76 mg/oz
Tahini: 130 mg/2 tbsp

Beans & Legumes (Cooked):
White Beans: 175 mg/cup
Chickpeas: 80 mg/cup
Edamame: 98 mg/½ cup
Black-Eyed Peas: 211 mg/cup

Vegetables & Fruits:
Okra (cooked): 123 mg/cup
Broccoli (cooked): 62 mg/cup
Oranges: 60 mg/fruit
Dried Figs: 121 mg/½ cup

Grains & Pseudocereals (Cooked):
Amaranth: 116 mg/cup
Teff: 123 mg/cup
Ragi (Finger Millet): 344 mg/cup

Other Sources:
Tempeh: 111 mg/½ cup
Seaweed (e.g., Wakame): 150 mg/100g
Blackstrap Molasses: 400 mg/2 tbsp

Child-Friendly Calcium Boosters:
Smoothies: Spinach + chia
Hummus: Tahini-based dip
Trail Mix: Almonds, figs, sesame snaps
Tofu

Key Notes:
Daily Needs:1–3 yrs: 700 mg 4–8 yrs: 1,000 mg Teens: 1,300 mg
Bioavailability: Vitamin D + C improve calcium absorption
Physical Activity: Essential for bone health

Important Note:
Strong bones don’t require dairy—focus on whole, plant-based foods, vitamin D, and active lifestyles. Consult a pediatric dietitian for personalized advice.