What alternative milk should I give to my baby over 1? A complete guide to plant milks in babies + toddlers
All your questions answered about alternative milk drinks over the age of 1. Written by Registered Baby and Child Dietitian Christina Hills.
What happens when your baby turns one? Is there a magical moment when your baby suddenly becomes cows milk drinking machine who eats 3 regular meals a day?
For some this may be the case yes- but for others this can be a more gradual process. Babies who take a little longer to settle into an eating routine can rely on milk as a source of nutrition for longer than others.
So what milk do you choose for babies over the age of 1?
Breast milk provides the best source of nutrition for babies and the world health organisation recommends breastfeeding until the age of 2 alongside solids
🥛Formula fed babies usually will switch over to cows milk at some point around 12 months of age as that’s what’s currently recommended in the UK by the NHS
But what do you do if your baby can’t drink cows milk?
Reasons why your baby or child might not drink cow’s milk:
Perhaps you are vegan, or just simply don’t like cow’s milk.
If your little one has a cow’s milk allergy: If your baby still has a milk allergy when they get to 12 months in the UK the prescription for special formula usually stops.
Other form of dairy or milk intolerance
So what do you give your baby or toddler instead of cows milk?
🤱🏽If you are breastfeeding you can continue to do so for as long as you want
✌🏻This will make it easier for your baby to get all the nutrients it needs especially energy, calcium, B12 and iodine
🥛But for everyone else you need to source these key nutrients like calcium, vitamin B12 + iodine from other foods. Iodine is less important if your toddler eats fish regularly and B12 is usually ok if meat is on the cards. But what about calcium?
Calcium in babies over the age of 1
In terms of calcium there is the option of using a plant-based milk alternative which is fortified with calcium and other nutrients like iodine and B12
The other option is to offer other sources of dietary calcium. This could be calcium fortified foods - like coconut, nut and soya-based yoghurt or calcium set tofu - or naturally calcium rich foods like canned sardines, almond butter and tahini
If you choose to give a plant-based “milk” alternative it’s important to know that not all are suitable for young children- so here’s my low down on all things jazzy plant milks…
Key things to look for when choosing a plant-based milk for babies and toddlers
When choosing plant-based milks for your baby or toddler, it’s important to keep in mind that these milks are not as nutrient-dense as breast milk or cow’s milk. In fact, plant milks are something different entirely - and the composition and nutritional content of each drink will vary significantly depending on the plant type, the processing procedure and any other added ingredients used to make them.
This has implications if a parent is relying on one of these products as an alternative to breast milk in babies over the age of 1. Young children have high energy and nutrient requirements relative to their body size in order to fuel their growth and development. Many of these drinks also have added sugars and it is recommended that children aged 1 to 5 years should not be given sugar-sweetened beverages (SACN, 2023)
If a plant milk is being used as your child’s main drink, make sure to choose one that’s got no added-sugars and is also fortified with essential nutrients like calcium, vitamin D, B12 and iodine. You’ll also need to ensure their diet includes enough protein, calories, and fats for healthy growth.
If you’re only using small amounts of plant milk in cooking (for example to make up porridge or sauces), the nutrient content of the milk is less of a concern since their main drink will be giving them the extra nutrition they need!
Below is a breakdown of the most common plant-based milk alternatives and their pros and cons to help you make the best choice for your little one:
🌱Soya milk in babies and toddlers
Soya milks are higher in protein than most other alternative milks, and unsweetened versions are lower in sugar than oat milks. This makes them preferable as a milk choice for toddlers
Cons
Some children with cow’s milk allergy may also react to soya proteins due to cross reactivity, check with your dietitian if you’re unsure if your little one needs to avoid soya (or chat to me in my virtual clinic)
💚Pea milk in babies and toddlers
Pea milk is higher in protein than some of the other drinks- similarly to soya milk - which is good. No sugar or carbohydrate in most pea milks
Cons
Less widely available and can be more expensive than other plant milk drinks. It is also lower in energy overall
🥥Coconut milk in babies and toddlers
Carton, not canned!
Coconut milk is light and refreshing, but has a strong coconut taste which babies and toddlers may or may not enjoy!
Cons
Very low in protein and also calories, so it’s not ideal as a primary milk source for all babies and toddlers. Needs to be combined with other nutrient-rich foods in the diet
Be sure to check the full ingredients list as coconut milk can be combined with rice milk which isn’t recommend for babies - so check the label!
🥛Almond milk in babies and toddlers
Almond milk has a mild, nutty taste that works well in cereals or as a drink
Cons
It can be very low in protein and calories too so it’s not ideal as a primary milk source in all babies and toddlers. It needs to be combined with other nutrient-rich foods in the diet
Almond milk may not be suitable for children with nut allergies
🥣 Oat milk in babies and toddlers
Oat milk is creamy and mild tasting, and in my experience it is usually well-accepted by babies and toddlers
It is a source of carbohydrates, providing extra calories compared to other types of plant milk drinks
Cons
Oat milk is low in protein compared to cow’s milk or soya milk
It is also higher in sugar due to the processing methods used to produce it but is higher in energy than nut and coconut so may be an option for babies / toddlers who can’t drink soya
🍚Rice milk in babies and toddlers
Cons
Rice milk is not recommended as a main drink for children under 5 due to the naturally occurring arsenic levels. Rice milk is best used occasionally in cooking and in small amounts (less than 50mls per portion)
My top plant-milk picks as a paediatric dietitian
Soya + pea based drinks are higher in energy and protein than nut and coconut milks and so are preferable where calories and nutrition are concerned
A note on organic plant milks in babies and children
Be mindful of organic plant milks – as the organic versions do not contain added calcium, B12, or iodine, making them unsuitable as a main milk replacement for young children unless you are sourcing calcium from elsewhere in the diet
Fortified plant ‘growing up’ milks
There are also fortified plant ‘growing up’ milks designed for toddlers aged 1-3 years and beyond. However, some of these are highly processed and contain sugary ingredients like maltodextrin. Check the nutrition label of any product you choose, and check in with a paediatric dietitian if you have any questions.
Examples of fortified plant-based milks for babies and toddlers over the age of 1 in the UK:
Iris Growing Up Milk
Type: Pea-based
Key nutrients added: Calcium, iron, vitamin D, iodine, B12 (plus others)
Suitable from: 12+ months
Alpro Growing Up Oat
Type: Oat-based
Key nutrients added: Calcium, iron, vitamin D, iodine, B12 (plus others)
Suitable from: 12+ months
Alpro Growing Up Soya
Type: Soy-based
Key nutrients added: Key nutrients added: Calcium, iron, vitamin D, iodine, B12 (plus others)
Suitable from: 12+ months
Koko Dairy Free Super Vitamin Milk
Type: Coconut-based
Key nutrients added: Calcium, iron, vitamin D, iodine, B12 (plus others)
Suitable from: 12+ months
Koko Kids Coconut Drink
Type: Coconut-based
Key nutrients added: Calcium, iron, vitamin D, iodine, B12 (plus others)
Suitable from: 12+ months
SMA Little Steps Planty Grow
Type: Soy and oat-based
Key nutrients added: Calcium, iron, vitamin D, iodine, B12 (plus others)
Suitable from: 12+ months
👩💻I would chat through these options in a clinic session and work through what’s best for each individual baby based on allergies requirements and also nutritional needs
🌱Other ways to get key nutrients from milk on a milk free diet include from other plant sources of calcium and iodine
👶🏼If your baby is completely plant-based seek specialist nutritional support - plant-based babies and young children need a nourishing diet with supplements to support healthy growth and development