How Much Milk Is Enough For My Child?
Richard Maurer, ND

From the "Got Milk" campaign to get people to drink more milk, to the "Not Milk" campaign decrying the benefits of milk, this is no easy answer. But let’s give it a try. To begin, cow’s milk is not recommended under the age of one, as it is deficient in critical nutrients, breast-milk or specialized formula is recommended. Throughout childhood vitamins A and D are critical for a child’s growth and development, therefore, full-fat dairy products, which naturally contain these nutrients, are recommended.

From age one to three, calcium requirement is 350 mg (UK) to 500 mg (US). For reference, 8 oz. of plain yogurt contains 350-mg well-absorbed calcium. Tad-dah, you’ve already reached the minimum. But even the FDA reminds consumers not to capitalize on one source of nutrition. It recommends a variety of foods, so we must remember other sources of calcium. Minerals in vegetables are absorbable after the food is cooked; therefore cooked 4-oz servings of broccoli (250 mg), spinach and dark green leafy veg’s (200+/- mg) are desirable along with profoundly mineral-rich bone-broth.

From age 4 – teenage, the requirement increases to 600-800 mg and higher. One serving of dairy products daily might still be enough if the child is getting other sources of calcium, but two servings can be helpful as children approach teenage years. But before we leave this topic, let’s remember that calcium does not stand alone. Calcium rich foods that contain absolutely no other nutritional value such as calcium-fortified juice, does nothing for meaningful growth and development. “Nutrient-dense” foods that are rich in calcium should be emphasized whenever possible.