As moms, we do our best to make sure our kids have a well-balanced diet (even if that diet contains a lot of Goldfish crackers). Thanks to the nutrients found in many dairy products, there are so many simple and easy foods to help our kids get the nutrition they need.
To get the best information on dairy, we headed straight to licensed registered dietitian Julie Garden-Robinson, Ph.D. She is a professor at NDSU and an Extension food and nutrition specialist. We asked her some questions to help us understand the importance and benefits of dairy, in order to help you make the best nutrition choices for your family!
Health Benefits of Dairy: Advice from a Nutrition Expert
What are the essential nutrients in milk and why are they important?
Most of us recognize milk as an excellent source of calcium and vitamin D for building strong bones and teeth. Dairy products also provide protein for building and maintaining strong muscles. Besides these more well-known nutrients, Julie shared a quick summary of additional nutrients in dairy milk:
- Potassium (for muscle contraction and nerve transmission)
- B vitamins such as riboflavin, niacin and pantothenic acid (for energy production) and vitamin B12 (to help build red blood cells)
- Vitamin A (for healthy skin, eyes and growth)
- Phosphorus (for strong bones, repair of cells)
- Zinc (for growth and maintaining a healthy immune system)
- Iodine (for brain and bone development in kids, especially during infancy)
- Selenium (an antioxidant that helps protect our cells from damage)
Julie shares, “When you have a glass of dairy milk, you are not only quenching your thirst. You are nourishing your body. In fact, dairy milk provides more nutrients than the latest Nutrition Facts label has room to feature!”
Are nutrients added to milk, or do they already exist within it?
Milk naturally contains many nutrients, but vitamin D is added to milk. This has a long history associated with it. In the early 1900s, it was discovered that Vitamin D could prevent rickets (since it aided in the absorption of calcium), so it was then added to milk as a simple way to get it added to the diets of children. Vitamin D still plays a key role in maintaining health, and continues to be added to milk today.
Does the percent of milk fat matter? Can my child drink what they prefer?
Milk fat percentages refer to the amount of fat in the milk by weight. For example, whole milk (which is the closest to what would come directly from a cow) is about 3.5% fat, whereas fat-free or skim milk contains very little fat — less than 0.2%.
According to Julie, nutrition experts recommend that whole milk be introduced at age one, then children should be gradually transitioned to lower-fat types of milk on the advice of your pediatrician or dietitian.
After age one, it’s up to your child’s taste preference (unless your pediatrician advises something specific). If your child prefers flavored milk (e.g. chocolate milk), it still provides the essential nutrients found in milk. However, be aware of the added sugar found in many flavored milks.
Is there added sugar in milk?
White milk does not have added sugar. The sugar in milk actually comes from naturally occurring lactose. And an eight-ounce glass of regular white milk contains 12 grams of natural sugar, the same amount of natural sugar in a small banana.
On the other hand, chocolate milk and other flavored milks likely contains some added sugar.
How much milk is it recommended my child consume daily?
The American Academy of Pediatrics (AAP) and the Academy of Nutrition and Dietetics (AND) have created recommendations about how much milk a child should consume based on age.
For children ages one year and older, milk and water are the only recommended beverages. Here’s a breakdown of more guidelines:
- For kids under 6 months: Only breastmilk and/or formula is recommended.
- For kids 6-12 months: Start solids, but continue breastmilk and formula. Introduce 1 cup of water in a cup during meals.
- For kids 12-24 months: 2 to 3 cups of whole milk per day. Give water for thirst.
- For kids 2-3 years: 2 cups of low-fat or skim milk per day. Water for thirst.
- For kids 4-5 years: 2.5 cups of low-fat or skim milk per day. Water for thirst.
Is dairy the best source of calcium? How much calcium should my child be getting?
Age and gender determine how much calcium an individual needs each day.
According to Julie, “Our calcium needs vary a bit throughout our life.” Below are the recommendations in milligrams (mg) for children and teens according to the National Institutes of Health (NIH):
- Infant boys and girls up to age 6 months: 200 mg per day (from breastmilk and/or formula)
- Infants from 7-12 months: 260 mg per day (from breastmilk, formula and solid foods)
- Toddlers ages 1-3: 700 mg per day (or about 2 cups of milk)
- Children ages 4-8 years: 1,000 mg per day (or about 2.5 cups of milk)
- Children ages 9-18 years: 1,300 mg per day (or about 3 cups of milk)
What are the best dairy products to consume in terms of health benefits?
“Yogurt, cheese and milk are among the best sources of calcium,” says Julie. “Also, the “microbiome” has become an increasingly familiar word. The microbiome is a collection of microorganisms that live within our gut. We need “good bacteria” to support our immune system, digest food and much more. Yogurt provides “good bacteria” that feed our microbiome. Look for “live and active cultures” on the label of yogurt you buy.”
When can I introduce dairy to my child? What are the best dairy foods to start with?
Drinking milk before the age of 12 months is not recommended. Further, most experts recommend waiting to introduce solid foods to children until age 6 months.
“Yogurt, for example, can be introduced to infants starting at age 6 months, as they are beginning to eat solid foods such as fortified cereals. At age one, parents and caregivers can make the switch from breastmilk or formula to whole milk for their child.”
Julie recommends adding to your toddler’s culinary palate by introducing cottage cheese with chopped fruit, steamed chopped vegetables with shredded cheese, and yogurt dip with colorful bell pepper pieces. These foods will provide a variety of other nutrients, such as vitamin C.
We’ve heard dairy is good for the body, but what other benefits are there for brain development?
Adequate nutrients and healthy eating provide that all children have an early foundation for optimal neurodevelopment, which is a key factor in long-term health.
An American Academy of Pediatrics policy statement highlights the importance of nutrition in the prenatal period, and also in the first two years of life. It also recognizes 14 nutrients important for early brain development, and dairy foods provide seven of those nutrients.
Julie shares that, “Dairy foods provide the essential nutrient iodine…[which is] critical in the development of bones and the brain of infants and young children.” Breastmilk and formula will provide iodine for the developing infant, while dairy and other foods can provide this nutrient as children grow past infancy.
What is Lactose Intolerance? What can someone with LI consume?
Some people may experience difficulty digesting the natural sugar in milk (lactose). People who have lactose intolerance do not have enough “lactase” (a natural enzyme in the body that helps digest lactose). They may experience bloating, nausea, stomachaches and/or diarrhea.
People with lactose intolerance often can tolerate yogurt and hard cheese, which naturally are lower in lactose because of the process used to make them. Others with lactose intolerance may find that they can consume milk with meals, in recipes, or they may find lactase enzyme supplements or lactose-free milk helpful.
“Lactose intolerance is very different from a milk allergy, which can have extremely serious effects,” states Julie. “Those with allergies can read ingredient statements to determine the presence of allergens. And always check with your child’s healthcare provider if you have concerns.”
More Information
Looking for more nutrition resources? Visit the NDSU Extension website to find a variety of free food and nutrition resources, including meal-planning tips and recipes, and a “Family Table” monthly e-newsletter.
