Alternatives to cow’s milk
Over the past few years, the market has become saturated with alternatives to cow’s milk.
How do these compare in terms of providing the nutrients our children need to grow?
For more info, check out my prior post reviewing the pros and cons of cow’s milk for kids.
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Cow’s milk vs others
Some children cannot drink cows milk. Some families prefer to avoid it.
Ultimately, it does not matter — as long as you are able to help your child get the recommended daily goals for certain nutrients in other ways. Cow’s milk is a good source of fat and protein, but those are relatively easy to make up with other foods. The calcium and vitamin D, on the other hand, may require more thought.
Thankfully, many milk alternatives (if you choose to go that route) are fortified, but a range of other foods provide these nutrients as well.
The key is knowing what your goals should be.
The Pediatrician Mom Tip: For children who are entirely plant-based, there are additional nutrients that should be on your mind as well (including Vitamin B12, Iron, and more).
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Calcium
Calcium can come from a wide variety of fruits and vegetables. Some of my children’s favorite calcium sources include strawberries, bell peppers, broccoli and broccoli (I have more examples on Instagram/Facebook).
Vitamin D
For fully plant-based families, Vitamin D can be challenging. The best dietary sources include fatty fish, dairy and fortified cereal.
What about alternative milks?
Anyone who has been to the milk aisle in the grocery store knows that the selection can be overwhelming.
Here are some general guidelines to keep in mind:
Recognize that most have fewer calories, less fat and less protein than cow’s milk, but are fortified with similar amounts of Vitamin D and calcium. Especially for kids under 2 years, higher fat and protein intake is important for growth and brain development, so focus on getting these nutrients from other dietary sources. Some great examples include nut butters, eggs, fish, seeds (eg. chia or flax), avocado, and so many more.
Choose unsweetened versions. But for some milk types, even unsweetened versions contain sugar (ahem, oatmilk). Ideally you want to minimize added sugar in general, and especially under age 2.
Check labels. The guidelines in my cheat-sheet are helpful, but nutritional content and fortification can vary between brands.
The most comparable options nutritionally (to dairy): soy, oat and pea protein. These also have the most comparable textures and are creamier in consistency. Nut milks tend to be thinner.
To download a free cheat sheet that compares the protein, fat, vitamin D and calcium content of the common milk alternatives, head over to the “guides” section of my website!
What about making plant milk at home?
The biggest disadvantage of this is that you lose the opportunity for fortification with Calcium and Vitamin D, which is part of what the goal of this milk is anyway. If your child’s nutritional intake is great and you do not think this is a concern, then go for it!
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People feel surprisingly intensely about milk. Just remember: your goal is to do what is right for your child and your family. Use these posts, and the free milk guide, to figure out which options are best for you.
