Tofu For Lactose Intolerant Kids: Nutritional Benefits, Uses And More

Written by Tarishi Shrivastava

Published: October 19, 2024

Table of Contents

Tofu Nutrition Content

Health Benefits Of Tofu For Kids

A Complete Plant Based Protein
Source Of Protective Plant Compounds
Nutrient Dense
Support bone health
May lift mood
Low-fat and low-calorie nature

Ways To Add Tofu In Kid’s Diet

introduction The term healthy eating comes to a strict form when your kid is diagnosed with an intolerance or is sick. Parents become cautious and alert about what their kid is eating. Searching for alternatives that can best suit their kids' diet and give much-needed nutrition.

Lactose intolerance in kids can be a huge change in their diet. Lactose intolerance is when the body cannot easily break down or digest lactose. Lactose is a sugar found in milk and milk products. If your child is lactose intolerant, your child may have unpleasant symptoms after eating or drinking milk products. These symptoms include bloating, diarrhea, and gas.

If a kid has lactose intolerance, start by figuring out what is the best thing for them to eat. If you do eat dairy products, stick with foods that have smaller amounts of lactose in them, such as aged cheeses, including cheddar. However, do so only with the recommendation of a nutritionist or doctor who understands your kid’s exact health status as well as your family dietary choices.

Tofu is the best option for a lactose free, calcium food for kids. It can be added to diet easily without harming the kid's digestive system. Calcium is essential for kids so looking for a suitable option to mix tofu with veggies like spinach to make a sandwich is best. lactose-free milk, and juices or soy milk that have added calcium. Eating a healthy diet that includes many kinds of food should do the trick.

Tofu Nutrition Content

Tofu, which is otherwise called bean curd, is basically the condensed form of soy milk, wherein the thick curd is eventually pressed, processed and solidified into hard white blocks with differing thickness – silken, soft, firm and extra firm. Tofu provides ample amounts of proteins comprising all nine essential amino acids, in addition to vast quantities of calcium, magnesium for strong bones, iron for optimal blood circulation, vitamin A for enhanced eyesight and B vitamins for better metabolism.

Being organically lactose free, tofu is an ideal addition to a kid’s diet with lactose intolerance. Also, it is very low in calorie content to aid in weight loss and contains zero cholesterol to promote heart wellness. Tofu has various minerals including zinc, copper, selenium, and phytonutrients known as soy isoflavones.

Health Benefits Of Tofu For Kids

1. A Complete Plant Based Protein

Soya, including tofu, is a useful source of plant protein, providing all nine of the essential amino acids that kids need for growth, repair and functions like immunity. The digestibility of the protein in soya, which refers to how well the body can use the protein, is good.

2. Source Of Protective Plant Compounds

Soy products, and most notably tofu, contain natural plant compounds called isoflavones; these are protective and as such help minimize the damage known as oxidative stress. This damage involves both ageing and the onset of chronic diseases. Soya beans also contain other active plant compounds, such as saponins.

3. Nutrient Dense

It is nutrient dense, supplying relatively more nutrients than calories. Tofu is nutrient dense – this means it provides a lot of nutrients, in useful amounts relative to the amount of energy (calories) it provides.

4. Support bone health

Isoflavones in soy may help reduce bone loss and improve bone mineral density in kids.The isoflavones content of tofu makes a kid’s bone strong and gives them strength to play all day long.

5. May lift mood

The regular consumption of soy-based foods may be particularly beneficial for children, with a higher intake of these foods is associated with a reduced risk of developing depression. Soy products, such as tofu, are rich in compounds called isoflavones, which have been shown to possess potent antidepressant-like effects.

6. Low-fat and low-calorie nature

The low-fat and low-calorie nature of tofu makes it an ideal option for kids, helping to maintain a healthy weight and reduce the risk of obesity-related conditions. With its mild flavor and ability to absorb the tastes of other ingredients, tofu can be easily incorporated into a variety of kid-friendly dishes, from stir-fries and casseroles to smoothies and baked goods.

Ways To Add Tofu In Kid’s Diet

Adding tofu to a child's diet can be a great way to incorporate more plant-based protein, nutrients, and variety into their meals. There are several creative ways to incorporate tofu into a kid-friendly diet.

Blend soft tofu into smoothies or shakes, providing a boost of protein without altering the flavor or texture.
Cut cube or crumble firm or extra-firm tofu and add it to stir-fries, pasta dishes, tacos, or rice bowls for an easy protein addition.
Marinate and bake or air-fry tofu cubes to create a crispy, flavorful "nugget" that kids may enjoy as a snack or side.
Blend silken tofu into dips, spreads, or desserts like puddings or pies to create a creamy, protein-packed treat.
Use tofu as a substitute for ricotta cheese in lasagna or stuffed shells, providing a dairy-free, high-protein option.
Bake or pan-fry tofu cutlets or "chicken" tenders for a crunchy, kid-friendly main dish.
Crumble firm tofu and mix it into ground meat for burgers, meatballs, or taco filling to extend the protein.
Cut cube or slice extra-firm tofu and add it to soups, stews, or casseroles for an extra nutritional boost.