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

Oat! Pea! Soy! Cashew! We’re in the midst of an alt-milk explosion, as witnessed by your latest cruise down the grocery aisle or visit to your local coffee shop. But if you think that figuring out what to stir into your latte is the confusing part, there’s another Q that’s been racking parents’ brains: What do I serve to my kids?

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

“Pasteurized, unflavored dairy milk is a natural source of high-quality protein, as well as calcium and vitamin D, to help support healthy development and help kids reach their full height potential. The iodine, choline, and vitamin B12 from dairy milk also help in growth and brain development,” says Dr. DiMaggio. “Plant milk alternatives are not nutritionally equivalent to cow’s milk and often contain less 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 nutrition boost).

Another major benefit of cow’s milk? Vitamin D. As kids get older, Dr. DiMaggio often sees low vitamin-D levels—“so much so, in fact, that I am always pleasantly surprised when I find a child has a normal vitamin-D level,” she says. “The recommended dietary allowance for calcium and vitamin D for four to eight years old is 1,000 milligrams of calcium per day and 600 IU [international units] of vitamin D per day, which is often not met.”

Enter: dairy milk. Just one cup serves up to 128 IU of vitamin D, Dr. DiMaggio says, and research shows that it contains as much potassium as one banana, 10-cups-of-spinach-worth of calcium, as much riboflavin as ¼ cup of whole almonds, niacin equivalent to 20 cherry tomatoes, the protein you’d get from one and a half medium-sized eggs—and much more.

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

Non-dairy alternatives, on the other hand, typically contain more added sugars and less vitamins and protein than cow’s milk does, Dr. DiMaggio says. “For example, one cup of dairy milk contains eight grams of protein per cup, while one cup of many coconut milks, rice milks, and almond milks contains about one gram.”

So what’s the reason for the alt-milk migration? Aside from dietary preferences, Dr. DiMaggio finds that her patients’ parents most commonly 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 young ages, so most children will do fine on lactose,” she says. If you have concerns about allergies or intolerance, though, talk to your pediatrician.

At the recommended daily serving of 16 to 24 ounces, Dr. DiMaggio considers dairy milk to be a simple and efficient way to boost your whole family’s nutrient levels. “I truly believe what a child eats early on will affect their decisions as adults, and we as parents should not just provide what is ‘trendy’ but rather healthy choices to provide the best nutritional start for our babies.”

As a mom of two, professional chef Carla Contreras knows a thing or two about nourishing little ones, especially in the morning. For a seasonal breakfast that’s totally kid-approved, she makes ricotta cheese from scratch (it’s simpler than you think), spreads it on toast, and tops it with strawberries—all in less than 30 minutes.

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

Homemade Ricotta Cheese and Macerated Strawberry Toast

Makes 4 toasts

Tools
Large, heavy-bottomed pot
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-style yogurt*
12 strawberries, sliced
1 tsp honey, agave, or preferred sweetener, plus more for garnish
1/4 tsp vanilla extract
1/4 tsp apple cider vinegar
1/16 tsp fine sea salt, smallest pinch
4 large slices of preferred bread, toasted

1. Add the homemade ricotta plus yogurt to a food processor and process until smooth, about one minute. If you’re making ahead of time (up to 24 hours), stir before spreading on toast.
2. Add the sliced strawberries, honey, apple cider vinegar, vanilla, and fine sea salt to a bowl and let macerate for a minimum of 10 minutes and up to one hour.
3. Spread the ricotta yogurt mixture across the four pieces of toast, top with the sliced macerated strawberries, and garnish with a drizzle of honey.

For the homemade ricotta:
Makes 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 pot and heat on medium until it reaches 200°F (check with a thermometer). The milk will get foamy like a latte and start to steam. Do not let it boil. This should take about 10 minutes.
2. Remove the milk from heat, add the lemon juice and salt, and stir gently to combine.
   Let the pot of milk sit undisturbed for 10 minutes. The milk will separate into clumps of white curds and thin, watery, yellowish-colored whey.
3. Line a fine mesh strainer with cheesecloth over a large bowl. Pour the curds and whey gently through the strainer. Set aside the extra whey to use later.
4. Let the ricotta drain for 10 to 60 minutes, depending on how wet or dry you prefer your ricotta. You can also add 1-2 Tbsp of leftover whey for a wetter mixture.
5. Store in the fridge in an airtight container for up to a week.

Notes

1. The more fat you have in the ricotta, the creamier it is. This recipe was developed with whole milk.
2. Make use of your leftover whey (the salty, buttermilk-like liquid remnants from the ricotta). Bake with it in place of water, add it to smoothies, or drink it chilled.
3. Or double the ricotta recipe and store in the fridge to top on pizza, stir into pasta, or eat from the jar for a complete-protein snack.
4. Greek yogurt will add 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.