"Milk" It's Not As Simple As It Used To Be

“Milk”, what does this word mean to you? It used to mean milk from a cow, homogenized and pasteurized. Now, milk may refer to beverages from soy, rice, almonds, oatmeal or other nondairy products. Additionally, milk products bear labels such as “nonfat”, “low fat,” “enriched”, “acidophilus added” not to mention flavors ranging from the old fashioned chocolate to the ever present coffee.

So how about a few definitions? Homogenization means that the cream (fat) particles of the milk are broken down into smaller pieces, allowing them to stay evenly dispersed in the milk, avoiding cream rising to the top. Pasteurization is heating the milk at a high enough temperature to kill of disease causing organisms. Therefore, young children and nursing mothers should never drink unpasteurized milk, referred to as raw milk. Acidophilus is good bacteria added to milk to help ease digestion.

Before age 1, a child should have either formula or breast milk. After 12 months, whole milk is recommended until age 2. At age 2 whole milk can be continued or can be changed to 2% milk. Nonfat milk (formerly skim) is not recommended as children need 30% of their calories from fat. Whole milk is 49% calories from fat, 2% milk is 35% calories from fat (it is 2% fat by weight), and nonfat has no fat. Young children need no more than 2 cups (16 ounces) of milk per day. Milk is a source of protein, calcium and vitamin D, but it is not the whole food that formula or breast milk is. Too much milk will not allow your child to be hungry for a variety of other foods, which offer a variety of nutrients. Two cups of milk a day will provide a 1-3 year old with all of their protein and 75% of their calcium needs. For 4-6year olds, milk meets 66% of their protein and 75% of their calcium requirements.

Nonanimal milks such as soy, rice, almond and others are usually nonfat or low fat. For children, buy the lowfat milk with the most calories from fat. To supplement the loss of fat in the milk you may want to add vegetable oils to your child’s diet. (Try olive oil on bread, rice or veggies). Only use these milks it they are ENRICHED. This means that the product has added calcium, Vitamin D and other nutrients that make them equivalent to cow milk. The protein in soy milk is similar to cow milk, however, other nondairy milks usually provide much less protein than cow milk. Other protein foods can easily make up this difference.

Flavored milks have the same nutrients including protein and calcium as their nonflavored partners, however the flavoring usually adds sugar (calories). Coffee milk should be avoided for those wanting to avoid caffeine, although the amount is not great.

What kind of milk is best for your child? You will have to decide. Next blog I will write about the pros and cons of the different forms of milk available to you and your child. Eat well, enjoy life.