Cow’s Milk – up to 2 years of age, most children should drink whole milk at meals. However, WebMD notes that some doctors may recommend 2% milk if the child is overweight. After 2 years of age a child should be switched to fat-free or low fat milk. Teenagers, adults should also choose fat-free or low fat milk to reduce our intake of saturated fats.
Pros: Protein, Calcium and Vitamin D
- Protein – muscle-building, high quality protein. Milk offers a higher quality protein than meat.
- Calcium – our bones need calcium and milk is a rich source of bone-building calcium.
- Vitamin D – milk has vitamin D added to it and an important source of vitamin D in our diets. So many adults and children are low or deficient in vitamin D.
- Saturated fat – whole milk has saturated fat. So choose low fat or fat-free milk.
- Lactose – this natural milk sugar is not a problem for most people. However, some people are low or lack the enzyme needed to break down lactose so choosing a lactose free milk is a good alternative for them.
- Milk protein allergies – not as common but some children and adults can be allergic to the protein in milk.
Pros: Water is added so this
beverage matches the water and fat content of cow's milk.
Usually fortified with calcium and vitamin D, but read the label to be sure.
Cons: NO Protein, Saturated Fat
- NO protein – ZERO PROTEIN. So not a good choice as a cow’s milk replacement. And not a good choice to replace cow’s milk in a child’s diet.
- Fat – fat-free is not an option. The fat content is more like 2% or whole milk. The fat is mostly saturated fat so not a heart healthy choice.
Cons: Very low in protein. Some brands add sugar so read the label.
Per Cup
|
Calories
|
Protein
|
Fat
|
Calcium
|
Vitamin D
|
Cow’s Milk 1%
|
102
|
8.2 grams
|
2.4 grams
|
305 mg
|
100 IU
|
Coconut Milk
|
40-80
|
0 grams
|
4.5-5 grams
|
Varies by brand:
2 mg, 38 mg, to >400 mg.
|
0 to 100IU, read label to see if fortified with
vitamin D
|
Almond Milk
|
30-50
|
<= 1 gram
|
2-2.5 grams
|
Read label, plain almond milk 2mg, Silk >400 mg.
|
0-
100 IU,
read label to see if fortified with vitamin D
|
Sources:
Milk
Substitutes: Should you sip or skip?, Almond
Milk, Whole
milk and kids, Image source: coconut milk
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