Cow’s milk can be nourishing. It is designed by nature to be the sole source of nutrition for a baby cow and to promote incredibly fast growth. While humans partly consume dairy as a source of specific nutrients, none of those are exclusive to cow’s milk and its products. All the important nutrients in cow’s milk are available from other common food sources. And if preferred, a fortified plant-based milk such as soy or pea is an easy, one-to-one substitution for dairy milk.
How Kids Can Get Dairy Milk’s Nutrients from Other Sources
The four noteworthy nutrients in cow’s milk are calcium, potassium, protein, and vitamin D. Let’s break down each of these.
1 Calcium
Calcium is incredibly important to support children’s growing bones, but dairy is not the only source of calcium for kids. Many plant-based foods contain calcium, and it is often more bioavailable than dairy products, making it easy for kids to meet their needs.
Download our Calcium Cheat Sheet
2 Potassium
Many parents don’t realize that dairy contributes to their daily potassium needs, and therefore don’t think about replacing it. Fortunately, potassium is found in many kid-friendly foods such as a wide variety of fruits and vegetables. If the kid is eating a varied diet, their potassium needs should be met.
Download our Potassium Cheat Sheet
3 Protein
Kids need protein to support their growth and development. Meeting protein needs is easy for most kids because it’s found in everything! While one higher protein food should be included in each meal to help meet needs, keep in mind that most Americans get over half of their protein intake from foods not traditionally considered “high protein,” such as vegetables and grains.
Although there is controversy over whether plant-based foods are complete proteins, a varied diet will ensure kids and adults are consuming all nine essential amino acids.
Below are some examples of higher protein foods for kids to enjoy as part of a balanced lifestyle:
- Tempeh, tofu, edamame
- Lentils, beans, hummus
- Hemp seeds, chia seeds
- Peanuts/nuts, peanut/nut butter
- Soy milk, pea milk
- Quinoa, buckwheat
Watch Brenda Davis (Registered Dietitian) discuss how studies show children who follow a vegan diet can meet their nutrient needs, especially protein. They often have higher micronutrient intakes compared to children consuming dairy and animal products.
4 Vitamin D
Remember cow’s milk is fortified with vitamin D, so looking for other fortified foods is a comparable substitution. Plant-based milks, fortified cereal, and fortified orange juice are easy to find and enjoyed by children, or a supplement may be necessary.
