My little toddler is running around all day long, expending incredible amounts of energy at a time. Not to mention, that children eat, pound per pound, 2.5 times what adults eat! I get a lot of questions about what kind, and how much milk should my toddler drink, so I'd like to share some insight below.
And, the answer I always give is that any milk (other than breast milk) after the age of 12 months should be considered a beverage, and not a primary source of nutrition. It’s understandably confusing, given the importance of milk in the USDA Food Guides. But, is milk, as a food group really necessary for health?
Many would say “no”, including the Harvard School of Public Health, which deemed dairy an optional food group. Dairy products provide calcium, protein, and fat (in the case of non-skim milk products). But, the nutrients they provide aren’t exclusive to dairy products. And, many would argue (myself included) that there are healthier options. This is why I serve my daughter at least 2% milk most of the time, and on occasion whole milk, considering also that fat contains many fat-soluble hormones, toxins and other miscellaneous ingredients that aren't as desirable.
Fun fact: Skim Milk is basically just lactose, milk sugar, with the fat removed (fat is what keeps you full and satiated!). It is not recommended that babies drink skim milk for this, among a myriad of other reasons.
So, if we go on the premise that milk after the age of 12 months is a beverage, what are the choices?
- Rice Milk – most hypoallergenic, unlikely to cause a reaction in even sensitive individuals. Not a significant source of protein or fat. Can contain carrageenan in the boxed forms so watch out.
- Almond Milk – good choice, but may not be allowed in nut-free environments. Also not a great source of protein and fat. Try making your own! It is really fun. Opt for the fridge selection of almond milks since they are less likely to contain carrageenan (an inflammatory agent used to improve viscosity and texture, but REALLY bad for the body!).
- Soy Milk – higher in protein and fat than rice/almond, but higher allergenicity, greater potential for reaction. Not a good option for children or kids or adults -- unless you are getting organic nonGMO soy, but still stray from this option whenever possible.
- Coconut Milk – good source of saturated fat, but some aren’t fortified with calcium. Watch for fillers like carrageenan.
- Oat Milk, Hemp, Hazelnut, Quinoa and Flax- all have similar profiles, and offer a different texture and nutrient content. Awesome in oatmeals, smoothies, popsicles and shakes.
What’s the big idea with milk anyway?
For those who are dairy tolerant, a bit of cheese or yogurt is probably fine. Yogurt, as most know, is a good source of Lactobacillus acidophilus and Bifidobacteria, two beneficial strains of bacteria. But, as with many things, you can have too much of a good thing!
- Dairy/Casein tops the list of both allergies (IgE mediated) and sensitivities.
- Most adults have some degree of lactose intolerance as our ability to produce the enzyme lactase significantly declines after infancy.
- Overconsumption of milk can displace micronutrients (ie. Iron) and macronutrients (i.e.. Carbs/Fat/Protein).
- Milk consumed with a meal may reduce the amount of food consumed.
How much of ANY milk should my child be drinking?
Regardless of the type of milk you child drinks, you should limit the amount consumed in a day. Water is the beverage of choice for any age, so do consider limiting the amount of milk consumed to 16 oz (or 2 cups) to avoid “filling up” on milk. When making your final selection, please be picky with your milk and only choose grass-fed, bottled organic milk so that your kids aren't getting any extra unnecessary and potentially harmful hormones or antibiotics. It is easy to make the swap; try something new every day!