Recommended Dietary Allowances for Calcium and Vitamin D
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| Age | Amount of Calcium Per Day | Amount of Vitamin D Per Day |
|---|---|---|
| 0-6 Months | 200 mg | 400 IU |
| 7-12 Months | 260 mg | 400 IU |
| 1-3 Years | 700 mg | 600 IU |
| 4-8 Years | 1000 mg | 600 IU |
| 9-18 Years | 1300 mg | 600 IU |
Milk Recommendations
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| Age | Growth % Weight or Weight for Length | Amount | Recommended Options (All Unflavored/Unsweetened) |
|---|---|---|---|
| 0-12 Months | — | Up to 7-8 oz/feeding; <32oz/day | Breastmilk or formula; *may require formula/Breastmilk fortification/higher concentration for slow growth |
| 12-24 Months | — | 16-24oz/day | Continued breastmilk, Whole milk, fortified soymilk, fortified hemp milk (+additional fat/protein foods), fortified pea protein milk, or continued formula (in cup) if not switching to whole milk |
| >24 Months | 5-85% | 16-24oz/day | Family preference |
| >24 Months | <5% | 16-24oz/day | Consult with Dr/RD, Whole milk, fortified soymilk, fortified pea protein milk, protein nut milk |
| >24 Months | >85% | 16-20oz/day | Consult with Dr/RD, Skim or 1% LF milk, nut milk, flaxseed milk |
“Skim or LF Milk” can indicate: conventional LF/skim milk, organic or grass fed LF milk, A2 skim/lf milk, skim/lf ultra filtered milk, LF goat’s milk, LF/skim lactose free milk
Milk Guide
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| Type | Brand Names | Kcal/8oz | Pro/8oz | Ca(mg) | Vitamin D (mcg) | Pros/Cons |
|---|---|---|---|---|---|---|
| Whole Milk | Local/store branded | 150 | 8 | 390 | 5 |
Pros: Compete protein, higher protein, locally sourced,
high fat content may promote satiety, dairy saturated fat
under research for potential benefits, possible improved
Vitamin D absorption
Cons: May be difficult to digest, higher in saturated fat |
| Skim Milk | Local/store branded | 80 | 8 | 390 | 5 |
Pros: Complete protein, higher protein, locally sourced, low in saturated fat
Cons: May be difficult to digest, less satiety |
| A2 Milk (version of cow’s milk) | A2 Milk Company, Snowville Creamery 2% | 130 | 9 | 300-390 | 2.5-5 |
Pros: A2 protein is most likely easier to digest than A1 protein
(cow’s milk is a blend of A1 and A2), locally sourced, complete protein,
higher protein, available in multiple fat percentages
Cons: Cost, availability |
| Almond Milk | Almond Breeze, Silk Almond, Pacific, Dream, Califia Farms, Store branded | 60 | 1 | 450 | 2.5 |
Pros: High in vitamin E, lactose free, vegan friendly
Cons: Low protein, flavored versions may contain 13g of sugar |
| Soy Milk | Silk Soymilk, 8th Continent, Dream, Pacific, Store branded | 80-120 | 8 | 450 | 3 |
Pros: Equal protein to cow’s milk, contains 2g fiber, lactose free and vegan friendly
Cons: Perceived soy “fear”, flavored versions may have ~16g sugar |
| Protein Nut Milk | Silk | 130 | 10 | 450 | 2.5 |
Pros: High protein, lactose free, vegan friendly,
contains 7.5g unsaturated healthy fats
Cons: Higher in sodium (230mg), cost, availability |
| Pea Protein Milk | Ripple | 110 | 10 | 450 | 4 |
Pros: Allergen friendly, lactose free, vegan friendly,
high in protein, vegan DHA added, trending product
Cons: Cost, multiple ingredients, availability |
| Coconut Milk | Silk, So Delicious, Pacific, Coconut Dream, Store branded | 70 | 0 | 130-460 | 2 |
Pros: Lactose free, vegan friendly
Cons: High in saturated fat, no protein |
| Rice Milk | Enriched Rice Dream | 120 | 0 | 280 | 5 |
Pros: Lactose free, allergen friendly,
vegan friendly, 1.5g monounsaturated fats
per serving
Cons: No protein, higher sugar and carb content |
| Flaxseed Milk | Good Karma | 50 | 0 | 280 | 2.2 |
Pros: 1200mg ALA omega-3s per serving,
allergen friendly, lactose free, vegan friendly
Cons: Cost, no protein, availability |
| Organic Milk - 2% | Stoneyfield Farms, Horizon, Store branded, Organic Valley | 120 | 8 | 390 | 4.5 |
Pros: Contains slight amount of omega-3s and CLAs
(more than conventional milk), complete protein, high
protein, multiple fat percentages
Cons: Cost, confusion with organics, may be difficult to digest |
| Ultra Filtered Milk | Fairlife, CarbMaster | 100-120 | 11-13 | 360-450 | 2.5-5 |
Pros: Lactose free, complete protein, higher protein,
diabetic friendly, multiple fat percentages
Cons: Cost |
| Macadamia Nut Milk | Milkadamia | 40 | 1 | 390 | 5 |
Pros: Lactose free, vegan friendly,
3mg monounsaturated fats per serving
Cons: Low protein, cost, availability |
| Oat Milk | Planet Oat, Silk Oat, Chobani Oat, Oat Dream, Pacific, Oatly, Simply Oat, store branded | 90-130 | 1-3 | 300-460 | 4 |
Pros: Contains soluble fiber, lactose free,
vegan friendly, allergen friendly
Cons: Low protein, not always suitable for gluten free diets |
| Raw Milk | Local herd shares; illegal to sell in OH | Unregulated | Unregulated | Unregulated | Unregulated |
Pros: Believed to have beneficial enzymes for digestion
and probiotics that would not otherwise survive pasteurization
Cons: Very high food borne illness risk, controversial, CDC advocates avoidance |
| Goat’s Milk | Local, Meyenberg-whole | 140 | 8 | 300 | 3 |
Pros: Naturally A2 protein- easier to digest, fat
evenly distributes so does not require homogenization,
complete protein, high protein
Cons: Cost, availability, Western culture acceptance |
| Grassfed Milk | Horizon, Maple Hill, Organic Valley, Store branded | 130 | 8 | 390 | 2.5 |
Pros: Contains most omega-3s and CLA of all cow’s milk
(though not as high as other omega-3 food sources), complete
protein, high protein
Cons: Cost, availability, earthier taste |
| Cashew Milk | Silk, Pacific | 25-50 | 0 | 450 | 2.5 |
Pros: Lactose and vegan friendly
Cons: No protein, Pacific brand is not fortified, availability |
| Hemp Milk | Pacific, Living Harvest Tempt | 80-140 | 2-4 | 260-390 | 2-5 |
Pros: 8g of fat with omega 3s, lactose free,
vegan friendly, allergen friendly
Cons: Cost, Low protein, availability |
| Lactose free milk-2% | Lactaid, store branded, Horizon, etc. | 130 | 8 | 300 | 2.5 |
Pros: Lactose free, Complete protein, higher protein,
locally sourced, multiple fat percentages
Cons: Tastes sweeter than milk |
| Protein Cow’s Milk | Stoneyfield Farms | 120 | 11 | 380 | 3 |
Pros: Extra protein added, complete protein
Cons: Cost, availability, may be difficult to digest |