Milk: “it does a body good,” especially in children. Milk is rich with vitamins, minerals and fats that are essential to growing bodies, and it is recommended in the US Department of Health’s Dietary Guidelines for Americans that children over the age of 2 drink between 2 to 3 cups a day.1 But with so many options available — whole milk, 2% milk, skim milk (not to mention milk alternatives like soy and almond) — a trip down the dairy aisle can be a confusing experience for parents concerned about their children’s healthy development.
Why milk is important
Milk is the very first meal your child consumes, in the form of breast milk or baby formula. For newborn babies, breast milk is the best food possible. It is perfectly balanced with the right amount of protein, sugar, fat and vitamins for healthy development, and hormones that help your child fight off disease and infection. Around your child’s first birthday, pediatricians recommend introducing whole milk into their diet. Whole milk contains vitamin D and calcium, essential in developing strong bones and teeth. “Children between the ages of one and two require 700mg of calcium per day,” says Pediatric Associates Senior Medical Director Barbara Alexander, D.O. “That can be found in two and a half cups of whole milk.”
Additionally, whole milk is loaded with helpful dietary fats and proteins. 80% of a child’s brain development happens before the age of 3, and proper brain growth requires your child consume these higher fat foods.2 As your child grows into an active toddler, the protein found in whole milk will help develop strong muscles.
Whole milk vs skim milk
Despite its benefits, for decades doctors have recommended that children switch from whole milk to a lower fat option between the ages of two to three. This is out of concern over childhood obesity; while whole milk has a lot of health benefits, it also contains saturated fat and extra calories that may affect your child’s weight. In fact, many pediatricians recommend that children with a family history of obesity, high cholesterol or heart disease avoid whole milk altogether and only introduce low fat milk to your child’s diet.
Recent studies, however, suggest that whole milk consumption beyond the age of 2 may not be so bad after all.3 In a 2013 editorial, nutrition experts argued that kids while whole milk is higher in saturated fat, it is more satiating and therefor discourages children from consuming more sugary, starchy foods, which leads to weight gain and heart-harming elevated triglyceride levels.4 Additionally the vitamin D found in milk, a key to maintaining calcium and phosphate levels in the body, is fat-soluble, meaning that you need fat in order to absorb it into the body. With whole milk, you get both at once. If your child is only drinking skim or low fat milk, they should eat something fatty along with their glass of milk to get the full vitamin D benefits.
Which is right for my child?
When it comes to which milk option is right for your child, it’s important to look at the entire picture. If your child is a picky eater, for example, but enjoys whole milk, it may be wise to keep your child drinking it beyond age 2 for the nutritional value. But for children with large appetites, skim milk may be a better option.
“Talk to your pediatrician about your child’s diet and your family history with obesity,” says Dr. Alexander.“Together, you can find a diet plan that is right for your child.”
Sources:
3: https://academic.oup.com/ajcn/article/84/6/1481/4649231
4: https://jamanetwork.com/journals/jamapediatrics/article-abstract/1704826
