When we think about milk, many of us are reminded of our childhoods, when there was nothing tastier than dipping cookies into a glass of this deliciously creamy drink. These days, the milk options are many and happily varied, from cow’s, goat’s, whole, semi-skimmed, buttermilk, coconut, almond, soy, oat, and many more. And we’re seeing more and more people make the switch from dairy to non-dairy, but what are the benefits of each and which should your child be drinking to get all the necessary nutrients?

Milk, like all drinks, is largely made up of water, at roughly 89%. And on top of being a great source of calcium, milk is also full of protein, potassium, iodine and other nutrients, as well as vitamins D, A and B. Most milk is pasteurised to destroy harmful bacteria and extend its shelf-life, and there are varying options, from whole, to semi-skimmed (otherwise known as 1%), to fat-free. While the fat and energy content varies, the nutritional value of each remains about the same.

With all its many nutrients promoting bone growth, healthy teeth, and a strengthened immune system, it’s recommended that growing children drink two to three cups of milk a day, totalling between 350-400mls. Given that the nutritional value remains much the same, after the age of two, children should be given semi-skimmed milk as opposed to whole milk.

Now that we have a better understanding of milk and its properties, let’s examine a few popular milk types and discover which are deemed good or bad for your child.

What is cultured milk?

Cultured milk, including buttermilk, drinkable yoghurt and kefir (a yoghurt-like drink) are fermented milk products, made by adding friendly bacteria. As well as offering calcium and vitamin D, a lot of fermented milk products possess active and live cultures that are rich in probiotics. Probiotics are great for your child’s gut, helping certain types of diarrhoea, and possibly even relieving eczema.

What about lactose-free milk?

For children with lactose intolerance, lactose-free milk is the obvious way to go. Having had only the lactose removed, it still offers all of the calcium and nutrients found in regular milk.

How do cow’s and goat’s milk compare?

Goat’s milk is really very similar to that of a cow. While it does provide more calcium and vitamin A, cow’s milk has greater amounts of vitamin B. Otherwise, it’s just a matter of taste.

If your child wants to try goat’s milk, choose from the brands fortified with vitamin D. If your child is allergic to dairy, goats milk is not recommended as an alternative milk because of how similar it is.

What about plant-based milk options?

With veganism and plant-based diets quickly gaining traction all over the world, a lot of people have been switching to plant-based milks. They offer a variety of flavours and some nutrients, but not at the levels offered by cow’s milk.

So do they provide benefits for your child?

Soy milk

Full of high-quality protein for growing bones, soy milk fortified with calcium does come very close to the high-nutrient content of cow’s milk. So, if you’re raising children on a plant-based diet, fortified soy milk is the absolute best option.

Almond milk

Smooth textured and with fewer calories and carbohydrates, almond milk is popular amongst adults, but it lacks the protein necessary for growing bones and teeth.

Coconut milk

Although it tastes quite delicious, coconut milk offers practically no protein and has a rather high fat content. On the whole, not a great choice for little ones.

Hemp milk

Rich in carbohydrates and protein and containing healthy omega 3 and 6 fatty acids, hemp milk makes for a child-friendly option. Make sure it is fortified with other nutrients such as calcium to help get the most out of their milk alternative.

Oat milk

Oat milk is packed with nourishing fibre and iron, but is very low in protein. However there are several oat milks on the market with added protein, energy and other nutrients such as B12 and Iodine which can be a great alternative.

Rice milk

Rice milk is not advised in children under the age of 5years due to high levels of arsenic which little ones cannot break down. Toddlers can eat rice, however, as this does not pose the same risk.

If your little one is on a strictly plant-based diet, choose a low-sugar, plant-based milk fortified with calcium and vitamins. There isn’t a recognised standard when it comes to non-dairy milks, so always check the label and opt for the low-sugar, nutrient-rich option.

What do I need to know about milk and dairy alternatives?

From Unii’s Toddler Nutrition Journey, this is what parents need to know about milk and dairy alternatives.