Milk is perhaps the most comprehensively nutritious food of all. Give children half to one pint of milk a day, depending on the quality of the rest of their diet. Under-twos need 'whole' milk; two- to five-year-olds can gradually change to semi-skimmed if they are good eaters and have a varied diet.
Children who don't have milk may not be getting enough riboflavin, and without milk it is hard for children to get enough calcium. About one child in ten is calcium-short. Research reveals close links between bone density in later life and the amount of milk consumed in childhood. One- to three-year-olds need 350mg calcium a day; four- to six-year-olds need 450mg (almost 3/4 pint of milk).
Milk is rich in B vitamins (notably riboflavin), folic acid, potassium, zinc, magnesium and good-quality protein. Whole milk also contains vitamins A and D. However, it has little iron.
Using milk
As your normal daily drink, provide plain, cold milk. For a hot drink, heat (don't boil) milk with a few coffee granules (also delicious cold).
* Serve milkshakes, white sauces (mushroom, cheese, parsley, with fish or chicken), custards, milk puddings, quiches and so on.
* Serve chicken with mushroom sauce and chopped ham
* Make homemade macaroni cheese; serve with roast tomatoes, bacon bits and saute potatoes.
* Bake a sweet egg custard on top of a layer of summer fruit.
To extend much of the value of milk without adding volume, add milk powder to milk dishes. They'll taste creamier! Evaporated milk has lost some A and B vitamins, but makes porridge tasty and creamy.
To a pint of all-milk porridge, stir in one can of unsweetened evaporated milk
