By Christina Di Lieto
In the past few years many foods have been made into milk beverages, but are these nutritionally equivalent to cow’s milk? We know that cow’s milk is a great source of calcium which is important for bone health, and muscle growth and maintenance. Look for milk that is fortified with vitamin D. Cow’s milk also provides potassium which can help maintain healthy blood pressure. Choosing low-fat or fat-free milk will keep cholesterol levels under control.
One popular milk alternative is almond milk. It is important to keep in mind that milk beverages come in unsweetened and sweetened versions, so read the food label. Without being fortified, non-dairy beverages cannot offer the same nutrients as cow’s milk since they are diluted in water.
Oat milk is another non-dairy beverage that is an alternative for those with dietary restrictions (nuts, soy, lactose, and dairy). Similar to nut-based beverages, it is important to stay away from sweetened options and look for fortification with calcium, vitamin D, vitamin A, and riboflavin. Since this beverage is created from a grain, it contains greater amounts of fiber, carbohydrates, and calories when compared to other non-dairy products.
Similar to the other non-dairy milks, look for soy milk that is unsweetened and fortified with calcium, vitamin D, vitamin A, and riboflavin. Soy milk provides plant based-protein, and it is cholesterol free. It is the only non-dairy milk beverage recognized as an acceptable milk-substitute by WIC.
Recommendations:
0-12 Months: breast milk/infant formula recommended
12-24 Months: 2-3 cups per day of whole milk; exclusive consumption of non- dairy milk is not recommended unless allergy is present
2 – 5 Years: 2 cups per day of low fat (1%) or fat free (skim milk); exclusive consumption of non- dairy milk is not recommended unless allergy is present
4-5 years: 2 1/2 cups per day of low fat (1%) or fat free (skim milk); exclusive consumption of non- dairy milk is not recommended unless allergy is present
For more information, visit:
https://www.dukedietandfitness.org/dairy-milk-vs-almond-milk
https://healthydrinkshealthykids.org/app/uploads/2019/09/HDHK_One_Pager_-Milk.pdf
Christina Di Lieto is a nutrition educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at cld258@cornell.edu