Grocers now stock a myriad of milk options. And as a parent, it can be difficult to wade through the piles of information to understand which option is the best for your family.
Cow milk selections vary in fat content (no-fat, low-fat, reduced-fat, and full-fat), lactose content, subtype of beta-casein protein (A1 or A2), hormone level, organic, and grass-fed options. If you avoid animal products, the options for plant milk are just as plentiful and include soy, pea, almond, cashew, coconut, rice, oat, flax, and hemp varieties just to name a few.
Based on retail sales, almond, coconut, and rice milk are among the most popular plant milks, but as outlined in an earlier post, these can have the least nutritional value in comparison to cow milk as they tend to be very low protein, may contain added sugars, and offer little nutritional value without fortification. Plant milk products can be highly processed and contain artificial ingredients.
So, when looking for a protein rich plant milk, consider soy, pea, or nut milk with added pea protein. Oat and hemp milk are viable options for people combating multiple food allergies. Nonetheless, whether choosing cow milk or plant milk, it is important to read the food label and consider the following questions:
How many calories are in an 8 oz serving? Strive for options that contain 70-120+ calories per serving for children?
How many grams of protein are in an 8 oz serving? Ideally, you are looking for a product with 6-8 g protein per serving?
Total fat can vary amongst the different products. Full-fat varieties are recommended for toddlers. Moreover, keep in mind that the total carbohydrates listed on the label includes natural and added sugars. Sweetened varieties can have double the amount of sugar as their unsweetened counterpart. And? Most (but not all) plant milks are fortified with calcium, vitamin D, vitamin A, and B12. The added calcium tends to settle to the bottom of the container so you will need to shake the container to try and get the calcium back in suspension prior to pouring.
In all, mindful purchasing is the key to making healthy choices for your family. Milk, and milk alternatives, provide good nutrients for your child’s growing body, and we trust that this information will be helpful in sorting through what works for you and what doesn’t.
by Lisa Grentz, MS, RD, CD