The Benefits of Cow’s Milk for Kids, According to a Pediatrician

Oby! Pea! Soy! Cashews! We’re in the midst of an alt-milk explosion, judging by your latest stroll down the grocery aisle or trip to your local coffee shop. But if you think figuring out what to stir into your latte is the confusing part, here’s another Q that’s racking parents’ brains: What do I serve my children?

For years, pediatricians have overwhelmingly recommended dairy milk for kids’ growing brains and bodies, and it turns out that answer hasn’t changed. With 13 essential nutrients that help support healthy brains and bones, cow’s milk contains key nutrients that can’t be beat by alternatives, says Dina DiMaggio, MD.

“Pasteurized, unflavored dairy milk is a natural source of high-quality protein, as well as calcium and vitamin D, to support healthy development and help children reach their full potential. Dairy milk’s iodine, choline, and vitamin B12 also aid in brain growth and development,” says Dr. DiMaggio. “Plant-based milk alternatives are not nutritionally equivalent to cow’s milk and are often lower in protein, calories, and nutrients.” She suggests introducing dairy milk as early as your child’s first birthday (bonus: it’s a great supplement to give picky toddlers a nutritional boost).

Another big benefit of cow’s milk? Vitamin D. As children get older, Dr. DiMaggio often sees low vitamin D levels — “so much so, that I’m always pleasantly surprised when I see a child with normal vitamin D levels,” she says. “The recommended daily allowance for calcium and vitamin D for four- to eight-year-olds is 1,000 milligrams of calcium per day and 600 IU (international units) of vitamin D per day, which is often not met.”

Enter: cow’s milk. One cup provides up to 128 IU of vitamin D, says Dr. DiMaggio, and research shows it has as much potassium as one banana, 10 cups of spinach for calcium, as much riboflavin as ¼ cup of whole almonds, niacin equal to 20 cherry tomatoes, the protein you’d get from 1 1/2 medium eggs, and more.

And it’s a great morning drink. B vitamins and high-quality protein work together to provide sustained energy, so your little ones feel fuller for longer and more focused in class. Nutrients like vitamin A, zinc, and selenium help keep their immune systems in tip-top shape to fight off playground germs. (Blessed.)

Non-dairy alternatives, on the other hand, tend to be higher in added sugars and lower in vitamins and protein than cow’s milk, says Dr. DiMaggio. “For example, one cup of dairy milk has eight grams of protein per cup, while one cup of many coconut milks, rice milks, and almond milks has about one gram.”

So what’s driving the migration to alternative milks? Aside from dietary preferences, Dr. DiMaggio finds that her patients’ parents most often claim that “cow’s milk is just for cows” (“which is simply not true,” she says) and worry about lactose intolerance. In reality, lactose-free milk is still dairy milk and contains all the same nutrients. Plus, “lactase deficiency is very rare at a young age, so most kids will do just fine on lactose,” she says. If you’re concerned about allergies or intolerance, talk to your pediatrician.

At the recommended daily serving size of 16 to 24 ounces, Dr. DiMaggio sees dairy milk as a simple and effective way to boost your entire family’s nutrition levels. “I truly believe that what a child eats early on will shape their decisions as adults, and we as parents should not just be providing what’s ‘trendy,’ but healthy choices to give our babies the best nutritional start.”

As a mother of two, professional chef Carla Contreras knows a thing or two about feeding little ones, especially in the mornings. For a seasonal breakfast that’s totally kid-friendly, she makes ricotta cheese from scratch (it’s easier than you think), spreads it on toast, and tops it with strawberries, all in under 30 minutes.

Add this to your breakfast routine (psst: don’t skip Contreras’ pro tips below the recipe) and know that with every delicious, creamy, complete protein spoonful, you’re supporting bone growth, dental health, and brain development.

Homemade Ricotta Cheese and Marinated Strawberry Toast

For 4 toasts

Tools
Large pot with thick bottom
Kitchen thermometer
Cheesecloth or reusable nut bag
Food processor

Ingredients
For the strawberry toast with homemade ricotta:

2 cups homemade ricotta
1/4-1/2 cup Greek yogurt*
12 strawberries, sliced
1 tsp honey, agave or sweetener of choice, plus extra for garnish
1/4 tsp vanilla extract
1/4 teaspoon apple cider vinegar
1/16 tsp fine sea salt, smallest pinch
4 large slices of toasted bread

1. Add the homemade ricotta and yogurt to a food processor and blend until smooth, about 1 minute. If making ahead (up to 24 hours), stir before spreading on toast.
2. Place the sliced ​​strawberries, honey, apple cider vinegar, vanilla and fine sea salt in a bowl and let it soak for at least 10 minutes and up to an hour.
3. Divide the ricotta-yogurt mixture over the four slices of bread, place the sliced ​​strawberries on top and garnish with a little honey.

For the homemade ricotta:
For 2 cups

1/2 gallon whole milk*
1/4 cup lemon juice
1/2 tsp fine sea salt

1. Add the milk to a large heavy-bottomed saucepan and heat over medium until it reaches 200°F (check with a thermometer). The milk will become frothy like a latte and begin to steam. Do not let it boil. This will take about 10 minutes.
2. Remove the milk from the heat, add the lemon juice and salt and stir gently until combined.
   Let the pot of milk sit undisturbed for 10 minutes. The milk will separate into lumps of white curds and thin, watery, yellowish whey.
3. Line a fine sieve with cheesecloth over a large bowl. Carefully pour the curds and whey through the sieve. Set the extra whey aside for later use.
4. Let the ricotta drain for 10-60 minutes, depending on how wet or dry you want your ricotta. You can also add 1-2 tablespoons of leftover whey for a wetter mixture.
5. Store in an airtight container in the refrigerator for up to a week.

Notes

1. The more fat in the ricotta, the creamier it is. This recipe is developed with whole milk.
2. Make use of the leftover whey (the salty, buttermilk-like liquid left over from ricotta). Bake with it instead of water, add it to smoothies, or drink it chilled.
3. Or double the ricotta recipe and store it in the fridge. Use it as a pizza topping, stir it into pasta, or eat it straight from the jar for a protein-packed snack.
4. Greek yogurt adds tang and creaminess to the ricotta. Try 1/4 cup and see if you like it. You can always add more to make it creamier and tangier.