H for your child , when milk choices seem to be constantly
RENAE REID , APD Renae is a Paediatric and Disability Service Dietitian . She has a Masters in Nutrition and Dietetics , and a Bachelor of Applied Science in Nutrition & Food . She can be contacted via www . ambrosiadiet . com . au
REMOVING THE MYSTERY OF MILKS
Nutrition expert Renae Reid explains which milk is best for children , and when .
ow do you decide what is right
H for your child , when milk choices seem to be constantly
expanding ? Here are the answers to some of the most commonly asked questions relating to milk and its alternatives .
Are all milks the same ?
Nope , they certainly are not ! Compared to cow ’ s milk , plant and legume based milk products ( i . e . rice , coconut and soy milks ) naturally contain a lower volume of protein and smaller range of vitamins and minerals . Legume based milks ( i . e . soy ) have the most similar protein and energy content to cows milk , but often have added vitamins and minerals . Nut and seed milks ( e . g . almond and coconut milk ) tend to have a very low energy and protein content . Many brands do not include added vitamins and minerals , while some brands are little more than water with only a small amount of the said ingredient ( about five to ten per cent ).
When it comes to the difference between breastmilk ( or formula ) and cow ’ s milk , each contain a similar calorie and protein content . Breastmilk and formula have the added bonus of a wider range of vitamins and minerals than cow ’ s milk , which are essential for infants . As a child starts to eat a wider range of food ( usually around 12 months ) they get the extra vitamins and minerals from their food and , therefore , do not require breastmilk or formula .
Which milk is best for kids ?
For the first four to six months of life , breastmilk ( or formula ) is recommended as the sole source of nutrition . This should continue until at least 12 months of age , together with solid foods . From the age of 12 months – assuming the child has been eating a wide range of foods – formula can be ceased and full cream milk can be introduced as the main milk source . Breastfeeding can continue as long as mum desires , so long as the child doesn ’ t ‘ fill up ’ on milk and avoid eating solids .
Reduced fat milk or lower energy milks such as rice , coconut , skim or soy varieties are not recommended at this time . This is because these milks have a low energy content , and so may potentially be unable to meet the caloric requirements of fast growing little humans .
Unless a child has a diagnosed food allergy , for at least the first five years of life , cow ’ s milk is recommended , with full fat varieties to be consumed until two years of age , and reduced fat options thereafter . If non-animal milk is your family ’ s preference , then soy milk with added vitamins and minerals is the next best choice .
What is the best alternative to cow ’ s milk ?
If you prefer to buy a cow ’ s milk alternative , choose an option that contains :
• added calcium : check the nutrition panel and aim for more than or equal to 120mg per 100mL
• adequate protein : check the nutrition panel and aim for at least 3g per 100mL
• a little bit of fat : check the nutrition panel and aim for 2g to 4g per 100mL .
Keep in mind also that :
• Different brands contain different ingredients , so check the label and compare .
• Most organic brands do not include added calcium .
What ’ s the difference between homogenisation and pasteurisation ?
‘ Pasteurisation ’ is a process that heats milks to a temperature , which kills the bacteria that can cause disease , or even death , if consumed by humans . Pasteurisation is sometimes confused with ‘ homogenisation ’ but the two are quite different , as homogenisation is actually a process that stops fat globules from separating and floating on the top of the liquid part of milk . In short , pasteurisation is a process intended for food safety , while homogenisation is a process of creating a desired consistency , and some would say , taste .
What is raw milk ?
As mentioned , the pasteurisation process kills bacteria that children and pregnant women are particularly susceptible to . Unfortunately , even good food hygiene procedures won ’ t stop these bacteria from causing harm . Milk that isn ’ t pasteurised is called ‘ raw milk ’. Raw milk is not allowed to be sold in Australia , and is certainly not recommended for consumption by infants , toddlers or children . It is safest for all to avoid .
As you can see , there are many things to think about when it comes to milk , so keep these guidelines in mind when next making a selection for you and your family .
6 YMCA HEALTHY LIVING MAGAZINE WINTER 2017