As the summer heat bears down, keeping our children well-hydrated becomes paramount. However, recent insights have led us to reevaluate what we thought we knew about kids and their beverage intake.
In 2017, the American Academy of Pediatrics advised against giving juice to children under the age of 1, with a recommended daily limit of 4 ounces for toddlers aged 1-3, 6 ounces for children aged 4-6, and a maximum of 8 ounces for those up to 18 years old. But what about milk?
Traditionally, the recommendation was breast milk or formula until age 1, followed by whole milk until age 2, after which a transition to lower-fat milk was suggested. While this guidance remains largely valid, a study examining nearly 9,000 children in the Early Childhood Longitudinal Survey, Birth Cohort revealed an intriguing connection between higher milk consumption and a higher body mass index (BMI) in 4- and 5-year-olds. Four-year-olds who consumed three or more daily servings of milk were more likely to be overweight or obese compared to those with lower intake. Additionally, their height increased by 1 centimeter.
This study aligns with the American Academy of Pediatrics’ recommendation that preschoolers should have two servings of milk a day, with one serving equivalent to 8 ounces. Dr. Sahar Burns, of Texas Children’s Pediatrics, Pediatric Partners of Austin, emphasizes that milk recommendations now consider each child individually. For instance, infants require a source of healthy fats, which cow’s milk conveniently provides. However, for toddlers with a genetic predisposition to obesity or those in the 90th to 95th percentile for body weight, a lower-fat milk may be advised.
The disparity in calories and fat content is substantial: whole milk contains about 150 calories and 8 grams of fat in an 8-ounce glass, while 2 percent milk offers 130 calories and 5 grams of fat, and fat-free milk has 85 calories with less than 1 gram of fat. Dr. Burns points out that children can acquire the necessary healthy fats from sources beyond whole milk, such as yogurt and cheese, with approximately 2 cups of dairy daily being ideal.
Another reason to exercise moderation with milk consumption is the potential for constipation and anemia. While milk undoubtedly offers numerous health benefits, excessive intake may lead to these uncomfortable issues.
Regarding non-cow’s milk options like soy or almond milk, Dr. Burns notes that soy milk and pea protein milk are fairly similar in nutritional value. However, nut-based milks like almond, rice, and coconut differ significantly, particularly in terms of protein content. Almond milk contains approximately 1 gram of protein per cup, while coconut and rice milk lack protein entirely.
Dr. Burns encourages parents to stick with cow’s milk unless an allergy is present, in which case, non-cow’s milk alternatives can be considered. Nevertheless, even when opting for cow’s milk, moderation is key, with a suggested limit of two servings or less daily. Most of the time, children should be encouraged to drink water, ideally in small sips distributed throughout the day. Keeping a water bottle handy and offering it regularly can make this practice more manageable and beneficial.
In the quest for balanced nutrition, it’s essential to adapt recommendations to the unique needs of each child while prioritizing their overall well-being and health.