Your toddler needs:
2 Cups of Milk
1 cup of milk can come in the form of:
- 8 ounces of milk
- 8 ounces of yogurt
- 1 1/2 ounces of hard cheeses like Swiss or cheddar
- 1/3 cup shredded hard cheese
- 2 ounces of American cheese
- 1/2 cup Ricotta cheese
- 1/2 cup evaporated milk
- 2 cups cottage cheese
- 1 cup of pudding made with milk
- 1 cup frozen yogurt
- 1 1/2 cups ice cream
Until your child is 2 years old, you should offer whole milk. At 2 years of age, you can switch to low-fat or even fat-free milk. But be aware that there has been some new discussion about the milk issue, including a study that showed that even children under 2 could benefit from less fat in milk (or at the very least, not be harmed). This was based on the idea that most toddlers are getting enough fat from other sources, though, and is mainly for toddlers who are already overweight or at risk of becoming overweight at the 12 month mark. Before making any changes in diet, talk to your doctor about your toddler's specific needs if you are worried about obesity.
Try to offer milk at snack times and between meals. If you offer your toddler a full 8 ounces of milk before dinner, you'll probably notice that he's not too hungry afterward and will barely touch his meal. Just 1/3 of a cup of grated cheese counts as a serving of milk, so you might try sprinkling cheese over veggies, pasta, rice or meat, offering water with the meal and then offering some milk afterward if you still have room for another milk serving.
Milk boxes are becoming very popular, especially since companies like Horizon Organics have created packages that require no refrigeration and travel well. Choose carefully, however. The reduced fat version contains 120 calories with 12 grams of sugars while the strawberry version contains 200 calories and 31 grams of sugars. Since most toddlers should only consume around 1,000 calories a day, choosing to fulfill the milk requirement with strawberry milk would add 160 empty calories to your toddler's day.
The same is true when choosing yogurt. If you choose regular the original, flavored Yoplait yogurt, your toddler will be getting not even a full serving of milk (it's only 6 ounces) but will get 170 calories and 27 grams of sugar. Choosing a low-fat or whipped version may sound better, but unfortunately it's not. This time you'll get sugars (some in the form of high fructose corn syrup) plus artificial colors, sweeteners and thickeners like corn starch. Kid versions are also full of sweeteners and starches. Choosing an 8-ounce tub of plain, unflavored yogurt will get you 140-160 calories and just 11 grams of naturally occurring sugars. The only ingredients are whole milk and cultures. Pair it with fruit to fulfill the fruit requirement and add brown rice syrup (which releases its sugars slowly) or another sweetener if your toddler has room for some of those extra calories. Better that you control the amounts and types of sugar, however, than let someone else do it for you.
If your child is allergic to milk, you will need to consider other sources for nutrients like calcium. Talk with your health care provider, too, since many children who have a milk sensitivity or who are lactose intolerant can still tolerate things like cheese and yogurt. Some children with a cow's milk allergy can also sometimes tolerate milk from other animals.