When children celebrate their first birthdays, they're ready for another year full of firsts, including drinking milk.

Dairy foods like milk, cheese and yogurt provide important nutrients to growing kids. Dairy is best known for supplying calcium, which is important for strong bones and teeth. But dairy also provides a variety of nutrients, including protein, potassium and vitamins A, D and B12.

"Milk is such an easy and a cultural go-to for making sure you're getting enough calcium and protein," says Mayo Clinic dietitian Michaeleen M. Burroughs, M.S., RDN, LD.

Burroughs answers common questions about dairy and toddlers.

How much dairy should a toddler have?

Toddlers who are 12 to 23 months old are recommended to aim for 1 2/3 to 2 cups of dairy per day. Older toddlers who are ages two to three should have 2 to 2 1/2 cups. Children under 12 months of age shouldn't drink cow's milk.

The equivalent of one cup is:

• 1 cup of milk.
• 1 cup of yogurt.
• 1/2 cup of ricotta cheese.
• 1 slice of processed cheese.
• 1/3 cup of shredded cheese.
• 2 ounces of queso fresco.

Cheese is in the dairy group, but Burroughs says cheese also provides protein and can broaden the options to help meet protein needs. That's helpful because it's often hard for toddlers to chew foods like beef and chicken. Because cheese does not contain carbohydrates (i.e., lactose), it will be an option in the rare case your toddler has an intolerance to lactose.

Is it possible to have too much dairy?

Yes, it is possible and that's why there are daily recommendations for dairy foods as well as the other nutrient-rich foods that toddlers need each day to support their growth, development and overall health. If they are eating too much of any food group, they are at risk of not meeting their daily needs for another important food group. While dairy foods provide beneficial nutrients, it is possible to have too much – even if the child is drinking low-fat or non-fat milk.

"If toddlers have too much milk, they won't eat anything else," Burroughs explains. "They won't even have a chance to get hungry for planned meals and snacks."

It's important for kids to eat a variety of fruits, vegetables, whole grains and protein foods to get all the nutrients they need. Consider offering toddler-friendly convenient foods like yogurt pouches so these favorites "fit" but not overtake the dairy offerings of the day. If you serve milk at meals, you can limit it to 1/2 a cup, so the child will try the foods on their plates. It's also OK to have water with a meal if a child has had plenty of other dairy offerings at other meals and snacks. If you are concerned your toddler isn't getting enough veggies or fruit, cheese can help because it pairs nicely with other nutritious foods your toddler needs like veggies, fruits and whole grains. Melt cheese on broccoli or provide bite-sized cubes, slices or shreds with pieces of fruit.

"If your kid drinks milk with breakfast at preschool and has a milk break at preschool and drinks milk with lunch at preschool, they're getting plenty of dairy offerings in a school day," Burroughs says. "They don't have to drink any milk at home in the evening when they consume the recommended dairy servings during a school day."

Also, having too much cow's milk can make it harder for your child's body to absorb micronutrients like iron from the foods they eat. That can lead to a nutrient deficiency.

What kind of milk is best for toddlers?

Toddlers should drink unflavored, unsweetened whole cow's milk until they're 2. After that, they might switch to a lower-fat milk. But that can depend on your child's growth patterns, family history of conditions such high cholesterol, and how many cartons of milk your household needs each week.

Burroughs says what's more important than what fat content of milk a child drinks is drinking enough and not too much. She doesn't want families stressing over buying whole milk for one kid, 2% for another and non-fat for the adults. Discuss any concerns with your child's healthcare team.

Do kids need dairy?

Dairy foods support toddler growth and development, including brain development, physical growth and immune health. If kids are allergic to dairy or your family doesn't consume animal products, your kids can get the nutrients they need from other foods. But dairy does support kids' growth and development. And often even kids who are picky eaters will accept milk, cheese or yogurt. These are good protein sources when kids turn down other sources of protein like meats.

Dairy is important for:

• Bones and teeth. Calcium, vitamin D and phosphorus help build bones and teeth in growing kids. Kids can also store calcium in their bones, which helps with strength as they get older.
• Brain development. The iodine, zinc, selenium, vitamin A, vitamin B12, choline, protein and fat found in milk and dairy foods are important for brain development.
• Immune health. The protein, zinc, selenium, vitamins A, D and B12 found in milk help support a healthy immune system.
• Growth and development. The protein in milk and dairy foods helps build muscle and supports growth.

Nutrition, including dairy foods, for toddlers is also important to support brain development and overall growth and development. The developing brain uses over 50% of consumed daily calories, whole milk and dairy foods will help provide a nutrient-dense source of calories.

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March 01, 2024