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The Best Milk for Toddlers: A Pediatric Dietitian’s Guide for Parents
May 2022
Last reviewed: October 2022
Author:
Gina Hundley Gomez, RDN
Coauthors:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
Gina Hundley Gomez, RDN
Coauthors:
Jennifer Anderson, MSPH, RDN
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Inside: A pediatric dietitian explains all about the best milk for toddlers and kids. Learn about cow’s milk, non-dairy milk and more.
When you’re ready to introduce milk to your toddler, the options available today can make this choice seem overwhelming.
In this article, we discuss the best milk for toddlers and answer all of your dairy and non-dairy milk questions. We also cover:
So, do kids absolutely need to drink milk? Well, no. It is possible to get those nutrients through a balanced diet of solid foods.
But milk can be a great choice for many families, as it provides loads of essential nutrition in one easy-to-drink and easy-to-prepare cup.
How much milk do toddlers and young children need?
Toddlers from ages 12 to 24 months, can drink up to 16 oz. of milk or about 2-3 cups per day as part of their meal.
Yogurt, cheese, kefir and other dairy products can all count toward this recommended range.
What we don’t recommend is larger cups of milk for extended periods of time outside of meal or snack times. Note: Read our blog if you need help setting up a meal and snack routine for your toddler.
Milk does not stay fresh and safe, and toddlers can get in the habit of grazing on milk throughout the day, which isn’t great for teeth or appetites.
Can toddlers drink too much milk?
Yes! While milk can be an important part of a toddler’s diet, there definitely can be too much dairy.
If a child is drinking more than 16 oz of milk, in addition to other dairy products, they are exceeding the recommended amount of dairy. (1) As a result, we recommend no more than 16 oz. of fluid milk per day.
Kids who fill up on milk throughout the day can miss out on other essential nutrients that milk does not provide like iron and fiber.
Generally speaking, when referring to food and nutrition recommendations, the word “milk” refers to commercially sold cow’s milk, and the nutrients that it provides.
But, anyone who has been in a grocery store in the last few years can tell you that there are many more options in the “milk” market these days.
So let’s look at the two main types of milk: milk from animals and plant-based, non-dairy milk alternatives.
Milk from animals
Whole cow’s milk
Cow’s milk is labeled as “vitamin D milk,” “vitamin A and D milk,” or even just “milk.” It’s often (but not officially) packaged with a red label or cap.
An 8-ounce glass of whole cow’s milk contains (2):
8 grams protein
8 grams fat
12 grams carbohydrates
300 mg calcium
80 mcg vitamin A
2 mcg vitamin D
Keep these numbers in mind when looking at other types of milk and milk alternatives. When you know these numbers, it’s easier to see how other options stack up.
Reduced fat cow’s milk
Whole cow’s milk contains 3.25% milkfat. It’s also available in lower fat options:
2% (also called reduced fat).
1% (also called low-fat)
Non-fat (also called fat-free or skim)
All of these lower fat versions of cow’s milk are nutritionally similar in protein, carbohydrate, calcium and vitamin content.
What is significantly different between whole cow’s milk and reduced fat cow’s milk is the amount of fat and calories they contain.
Because young kids’ brains and bodies still need a lot of fuel to support their rapid growth, experts recommend toddlers stick with whole milk until age 2.
After that, you can continue with whole milk or move to a lower-fat version depending on growth, overall diet and personal preferences. (3)
Goat’s and sheep’s milk
Goat’s and sheep’s milk has a nutritional profile similar to cow’s milk and may be easier to digest and tolerate for some children who are not able to tolerate cow’s milk.
Like cow’s milk, these milks also contain lactose. Children with a cow milk protein allergy or sensitivity may also be allergic or sensitive to goat’s and sheep’s milk.
While goat’s milk is typically available in larger grocery stores, sheep’s milk is harder to find outside of specialty food stores and farm stands.
If goat’s or sheep’s milk is the right option for your family, choose milk that is pasteurized and fortified with vitamins A and D.
Raw milk
Raw milk has been associated with a several illness outbreaks, and serving raw milk to kids increases their risk of illness from the harmful bacteria that can be found in raw milk.
In terms of protein, fat and calories, unsweetened soy milk is similar to low-fat cow’s milk. Depending on the brand, a cup of unsweetened fortified soy milk contains about (4):
7 grams protein
4 grams fat
3 grams carbohydrates
300 mg calcium
150 mcg vitamin A
3 mcg vitamin D
Soy milk only provides about half the fat that cow’s milk provides, so be sure to offer other foods throughout the day that will provide plenty of fats.
Pea protein milk (Ripple)
Depending on the brand, 1 cup of unsweetened fortified pea protein milk contains about (5):
8 grams protein
4.5 grams fat
1 gram carbohydrate
440 grams calcium
110 mcg vitamin A
6 mcg vitamin D
This non-dairy milk option contains protein, fat and calcium in similar amounts to milk, and is also soy, nut and gluten free.
More plant-based milks & milk alternatives for toddlers
Almond, oat, hemp, and coconut milk are generally not appropriate for toddlers.
These milks usually do not offer a significant amount of protein and fat, and they can fill up small toddler tummies.
They can be used for cooking occasionally, but they can crowd out important nutrients if a toddler drinks too much of them.
Breastfeeding
For moms that are breastfeeding, the benefits of nursing continue well beyond the first year. Moms and toddlers who are both happy in their breastfeeding relationship can absolutely keep it going!
The American Academy of Pediatrics supports continued breastfeeding along with solid foods as long as desired by the mother and child for two years or more. (6)
When nursing becomes infrequent or tapers off, or when you decide to say goodbye to your nursing days, you can offer milk as a beverage to help your young child get all of the nutrients they need to continue growing and thriving.
We can keep that in mind as we plan the meals for the rest of the day.
Related: Concerned about sugar? Get tips for managing your child’s sugar intake.
If your toddler isn’t interested in drinking plain milk, try not to worry. Treat milk like any other new food. Give it time, and try again later.
There is no need to make milk more enticing by adding flavors or sweeteners. Remember, toddlers do not have to drink milk in order to have a balanced diet.
Kid-friendly recipes with milk
If your family loves to cook with milk, here are some of our top kid-friendly recipes that feature milk. You can use any milk your family likes for these recipes.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Gina Gomez is a Registered Dietitian with a degree in human nutrition and dietetics from Washington State University. In her professional life, she has worked with families and kids from birth through young adulthood. She has a soft spot in her heart for helping little kids develop healthy relationships with food, and helping families let go of mealtime struggles. Her three kids give her ample opportunities to see if her advice and recommendations are any good, and have helped her develop the following parenting matras: "Practice makes perfect," and "This too shall pass."
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Inside: A pediatric dietitian explains all about the best milk for toddlers and kids. Learn about cow’s milk, non-dairy milk and more.
When you’re ready to introduce milk to your toddler, the options available today can make this choice seem overwhelming.
In this article, we discuss the best milk for toddlers and answer all of your dairy and non-dairy milk questions. We also cover:
But first, do toddlers need milk?
For toddlers and young kids, milk is important because it contains several nutrients that are essential for growth and development.
In addition to containing protein, fat and carbohydrates, milk provides many micronutrients that are essential for kids like:
So, do kids absolutely need to drink milk? Well, no. It is possible to get those nutrients through a balanced diet of solid foods.
But milk can be a great choice for many families, as it provides loads of essential nutrition in one easy-to-drink and easy-to-prepare cup.
How much milk do toddlers and young children need?
Toddlers from ages 12 to 24 months, can drink up to 16 oz. of milk or about 2-3 cups per day as part of their meal.
Yogurt, cheese, kefir and other dairy products can all count toward this recommended range.
What we don’t recommend is larger cups of milk for extended periods of time outside of meal or snack times. Note: Read our blog if you need help setting up a meal and snack routine for your toddler.
Milk does not stay fresh and safe, and toddlers can get in the habit of grazing on milk throughout the day, which isn’t great for teeth or appetites.
Can toddlers drink too much milk?
Yes! While milk can be an important part of a toddler’s diet, there definitely can be too much dairy.
If a child is drinking more than 16 oz of milk, in addition to other dairy products, they are exceeding the recommended amount of dairy. (1) As a result, we recommend no more than 16 oz. of fluid milk per day.
Kids who fill up on milk throughout the day can miss out on other essential nutrients that milk does not provide like iron and fiber.
If your child is eating or drinking too much dairy, some strategies can help cut back on your toddler’s milk consumption.
Related: Concerned about iron? Read about the best iron-rich foods for babies and toddlers.
What type of milk is best for your family?
Generally speaking, when referring to food and nutrition recommendations, the word “milk” refers to commercially sold cow’s milk, and the nutrients that it provides.
But, anyone who has been in a grocery store in the last few years can tell you that there are many more options in the “milk” market these days.
So let’s look at the two main types of milk: milk from animals and plant-based, non-dairy milk alternatives.
Milk from animals
Whole cow’s milk
Cow’s milk is labeled as “vitamin D milk,” “vitamin A and D milk,” or even just “milk.” It’s often (but not officially) packaged with a red label or cap.
An 8-ounce glass of whole cow’s milk contains (2):
Keep these numbers in mind when looking at other types of milk and milk alternatives. When you know these numbers, it’s easier to see how other options stack up.
Reduced fat cow’s milk
Whole cow’s milk contains 3.25% milkfat. It’s also available in lower fat options:
All of these lower fat versions of cow’s milk are nutritionally similar in protein, carbohydrate, calcium and vitamin content.
What is significantly different between whole cow’s milk and reduced fat cow’s milk is the amount of fat and calories they contain.
Because young kids’ brains and bodies still need a lot of fuel to support their rapid growth, experts recommend toddlers stick with whole milk until age 2.
After that, you can continue with whole milk or move to a lower-fat version depending on growth, overall diet and personal preferences. (3)
Goat’s and sheep’s milk
Goat’s and sheep’s milk has a nutritional profile similar to cow’s milk and may be easier to digest and tolerate for some children who are not able to tolerate cow’s milk.
Like cow’s milk, these milks also contain lactose. Children with a cow milk protein allergy or sensitivity may also be allergic or sensitive to goat’s and sheep’s milk.
While goat’s milk is typically available in larger grocery stores, sheep’s milk is harder to find outside of specialty food stores and farm stands.
If goat’s or sheep’s milk is the right option for your family, choose milk that is pasteurized and fortified with vitamins A and D.
Raw milk
Raw milk has been associated with a several illness outbreaks, and serving raw milk to kids increases their risk of illness from the harmful bacteria that can be found in raw milk.
Get more information about raw milk for toddlers and kids.
What about non-dairy milk for toddlers?
Today’s grocery stores offer families many dairy-free milk alternatives. Here are a few popular options.
Related: Learn more about the best non-dairy milks for toddlers and kids.
Soy milk
In terms of protein, fat and calories, unsweetened soy milk is similar to low-fat cow’s milk. Depending on the brand, a cup of unsweetened fortified soy milk contains about (4):
Soy milk only provides about half the fat that cow’s milk provides, so be sure to offer other foods throughout the day that will provide plenty of fats.
Pea protein milk (Ripple)
Depending on the brand, 1 cup of unsweetened fortified pea protein milk contains about (5):
This non-dairy milk option contains protein, fat and calcium in similar amounts to milk, and is also soy, nut and gluten free.
More plant-based milks & milk alternatives for toddlers
Almond, oat, hemp, and coconut milk are generally not appropriate for toddlers.
These milks usually do not offer a significant amount of protein and fat, and they can fill up small toddler tummies.
They can be used for cooking occasionally, but they can crowd out important nutrients if a toddler drinks too much of them.
Breastfeeding
For moms that are breastfeeding, the benefits of nursing continue well beyond the first year. Moms and toddlers who are both happy in their breastfeeding relationship can absolutely keep it going!
The American Academy of Pediatrics supports continued breastfeeding along with solid foods as long as desired by the mother and child for two years or more. (6)
When nursing becomes infrequent or tapers off, or when you decide to say goodbye to your nursing days, you can offer milk as a beverage to help your young child get all of the nutrients they need to continue growing and thriving.
Related: Find out how to wean your toddler in 6 easy steps.
Should I offer flavored milk?
Flavored milks can make a great treat for a special occasion, or maybe just on a day when you want something sweet.
Chocolate milk, vanilla milk, and strawberry milk depend on added sugar to give them that pop of sweetness.
We can keep that in mind as we plan the meals for the rest of the day.
Related: Concerned about sugar? Get tips for managing your child’s sugar intake.
If your toddler isn’t interested in drinking plain milk, try not to worry. Treat milk like any other new food. Give it time, and try again later.
There is no need to make milk more enticing by adding flavors or sweeteners. Remember, toddlers do not have to drink milk in order to have a balanced diet.
Kid-friendly recipes with milk
If your family loves to cook with milk, here are some of our top kid-friendly recipes that feature milk. You can use any milk your family likes for these recipes.
References