Nutritionist explains: Is it worth giving children dairy products?
In the past, a glass of milk was a symbol of healthy and nutritious food that contributes to growth. However, today, with the strengthening of the vegan trend and the growing fear of consuming dairy products, many parents wonder if they are really beneficial for children's health - or if they can be skipped. Precisely for this purpose, the nutritionist clarifies the subject.
Cow's milk has accompanied the Israeli childhood for generations and is considered a symbol of growth and health: when a child asks for chocolate milk, the grandmother asks if he is consuming enough milk, or when white cheese on a slice of bread is served in kindergarten for the ten o'clock meal. But in recent years, more and more parents are wondering if it is really necessary. Well - as always in nutrition, the answer is not black or white.
Why milk at all?
Cow's milk is a nutrient-dense food. It contains high-quality protein with high biological value, available calcium, vitamin B12, riboflavin, potassium, and sometimes also vitamin D (in fortified products). During childhood, a stage of accelerated growth and bone mass building, these components are especially significant. According to the Dietary Reference Intakes (DRI) tables, the recommended protein intake is about 13 grams per day for ages 1-3, about 19 grams for ages 4-8, and about 34 grams for ages 9-13. One cup of milk provides about 8 grams of high-quality protein - a not insignificant contribution to daily intake. Beyond protein, childhood and adolescence are a critical "window of opportunity" for building maximum bone mass. Sufficient calcium intake at this age affects bone density and skeletal health later in life. Dairy products are one of the most central and available sources of calcium in children's diets.
From what age can milk be given?
The professional guideline is clear: one should avoid giving cow's milk as a main drink before the age of one. This is a well-founded medical recommendation, and the reasons for this are physiological:
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Protein and mineral overload: cow's milk contains a relatively high concentration of protein, sodium, and other minerals. The kidneys of infants in the first year of life are not yet fully mature, and this load is not adapted to their age.
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Inappropriate nutritional composition: cow's milk is low in iron and does not contain the fat and immune composition present in breast milk or infant formula. It is simply not adapted to the unique needs of infants.
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Chance of iron-deficiency anemia: regular consumption of cow's milk before the age of one can impair the iron balance and even reduce the eating of iron-rich foods, because milk is satiating.
However, it is important to be precise: a small taste of a dairy product as part of exposure to complementary foods is not equivalent to regular use of milk as a drink in a bottle. The avoidance refers to liquid milk as a substitute for formula or breast milk. After the age of one, dairy products can be integrated - milk as part of a varied and balanced menu.
How many servings of milk are considered good and balanced?
Most guidelines speak of two to three servings of dairy products per day in childhood. A serving can be a cup of milk, a cup of yogurt, or a slice of hard cheese. The balance here is especially important. Moderate consumption contributes to calcium, protein, and B-group vitamins. In contrast, very high consumption, for example, a liter of milk a day in early childhood, may come at the expense of other foods and increase the risk of iron-deficiency anemia. In other words, milk can fit well into the menu but is not supposed to replace a variety of foods.
And what about fat and heart health?
Dairy products contain saturated fat, and today it is known that high consumption of saturated fat is associated with an increase in cardiovascular risk throughout life. In healthy and active children, there is no need to completely avoid regular dairy products, but in children with excess weight, a significant family history of heart disease, or a borderline lipid profile, one can consider preferring low-fat products as part of an overall nutritional perspective. The important emphasis is the general dietary pattern: vegetables, fruits, whole grains, legumes, high-quality proteins, and healthy fats. Milk alone does not determine the child's health, but the overall composition of the menu.
For whom is milk not suitable?
There are situations where one should avoid or adapt:
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Allergy to cow's milk protein requires complete avoidance according to medical instruction.
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Lactose intolerance can sometimes be managed with low-lactose products or yogurt.
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A vegan diet requires careful planning of sources for calcium and vitamin B12.
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Specific medical conditions that require personal adaptation.
So is milk mandatory? No. It is possible to build a balanced menu even without milk, but this requires conscious planning of alternative sources for calcium, protein, and vitamin B12. On the other hand, when it comes to a healthy child without sensitivity, there is no reason to avoid milk if it fits into a varied diet. Milk is not a biological necessity, but it can be a convenient and available part of a balanced menu. Ultimately, the important question is not whether the child drinks milk but whether he eats a variety of foods, grows according to curves, and develops normally. And a cup of milk? It can be part of the picture. Not the whole thing.
Shir Alfi-Zagar, Clinical Dietitian of Clalit in the Dan-Petah Tikva district.
