When milk is missing
Milk and dairy products furnish good quantities of calcium, vitamin A, B vitamins, and protein to the diet. Milk is practically a complete food, especially for children. Fortunately, there is some overlapping in the nutrient contents of foods, and therefore, when milk and its products are not available, substitution is possible. The best food to substitute would be dark green leafy vegetables, especially chaya, moringa, cassava leaves, katuk, Pacific spinach (Abelmoschus), celosia and amaranth. Also useful are increased amounts of green pods, especially of legumes, soy milk (can be made at home), shellfish, and fish in general.
[Ukrainian] [English] [Russian]