What kind of milk is best for my toddler?

Paediatric dietitian Jennifer Douglas on navigating milk choices for your baby after their first birthday.

You did it, your baby is officially a toddler! This first birthday marks a big transition for both of you. Your little one is becoming more active, playful, and vocal, and they’re now able to enjoy the full range of family meals with exciting new textures and flavours. It’s also the time when their nutritional needs start to shift. Milk feeds begin to take a back seat as food becomes the main source of energy. But you may be wondering what kind of milk your toddler needs now or how milk fits in if you're returning to work? 

Even though food takes centre stage after one, milk remains an important part of your child’s diet. It provides key nutrients like calcium and protein, helping support strong bones and healthy growth.

WHY MILK STILL MATTERS

By this age, toddlers typically need 300–400 ml of milk each day, with a maximum of 500mls. That’s much less than during infancy, and large quantities in toddlerhood are likely to displace the nutrients from food if intakes are very high.

TODDLER NUTRITION: A WELL-BALANCED PLATE

As milk intake decreases, offering a variety of nutritious foods daily is key. Aim to serve:

+  5-6 servings of wholegrains such as wheat, oats, quinoa, rice

+  3-5 servings of vegetables and fruits in a rainbow of colours

+  2 servings of iron-rich foods such as meat, chicken, eggs, fish, legumes

+  Regular healthy fats such as avocado, nut butters, olive oil

+  3 servings of calcium-rich foods such as milk, cheese, yoghurt

HOW MUCH CALCIUM DOES MY CHILD NEED?

Daily calcium needs change with age:

+  1-3 years: 500 mg

+  4-8 years: 700 mg

+  9-11 years: 1000 mg

+  12-18 years: 1300 mg

+  Breastfeeding mums: 1000-1300 mg

SO, WHAT MILK IS BEST?

Breastmilk remains the best milk choice into toddlerhood, with the Ministry of Health New Zealand guidelines recommending breastfeeding up to two years and beyond, alongside solid foods. It’s rich in easily absorbed nutrients and even offers antibodies that can help toddlers fend off daycare bugs.

Many toddlers naturally reduce to 2–3 breastfeeds per day, especially as routines change with daycare or parents returning to work, but it is also quite common for a one-year-old to still be having 4-6 breastfeeds over 24 hours. Feeding looks different for all children and as they move to 2-3 feeds, they may have a breastfeed in the morning, before a nap and before bed, or as expressed milk during the day if they are at daycare.

COW'S MILK

If your child is no longer breastfeeding, full-fat cow’s milk is the next step after age one. It provides essential protein, calcium, and energy. In New Zealand, it’s recommended to stick with breastmilk or formula until 12 months to meet nutritional needs, especially iron.

For toddlers with lactose intolerance (often temporary after illness), lactose-free cow’s milk is an option. Some families prefer goat or sheep’s milk – while these are not suitable for children with cow’s milk protein allergy, some find them easier to digest as they have different protein structures to cow’s milk.

WHAT ABOUT PLANT-BASED MILKS?

The market for alternative milks has exploded, and while these can suit families for health, allergy, or ethical reasons, not all plant milks are created equal, especially for growing kids.

Look for...

+  More than 60 kcal per 100 ml

+  At least 3 g protein per 100 ml

+  120 mg calcium per 100 ml (fortified)

+  Vitamin B12 and D fortification (especially for vegan children)

+  Unsweetened options with minimal additives

Top picks...

+  Soy milk (made from whole soybeans) is the closest nutritionally to cow’s milk, with good protein, fat, and calcium.

+  Oat milk is a great option if you child does not like the taste of soy milk, or has soy allergy. It has good energy content, and is often calcium-fortified. Some also contain fibre, which may be helpful for kids with constipation.

Nut milks, like almond and coconut are typically low in protein and energy, making them less suitable on their own. Some are fortified or blended with soy protein, but homemade versions (such as homemade almond milk) should be avoided for toddlers as they do not contain calcium and are often very low in energy.

WHAT IF MY TODDLER DOESN'T LIKE MILK?

You can meet their calcium needs through other foods:

+  Cheese and yoghurt

+  Milk-based dishes like cheese sauces or porridge

+  Green leafy veggies, almonds or fish with soft bones (e.g. salmon)

Whether it’s breastmilk, cow’s milk, or a well-chosen milk alternative, aim for around 300-400 ml daily, and cap it at 500 ml.

If you’re unsure what’s best for your child, especially if they have allergies or specific health needs, check in with your GP or a registered dietitian. They’ll help you ensure your little one continues to thrive as they grow into toddlerhood.

Jennifer Douglas is a Registered Dietitian with over 20 years’ experience working with families and is an expert on baby and child nutrition. Jenny can help guide you through managing food allergies/intolerances, reflux, gut problems, growth issues fussy eating and mealtime battles with simple and practical advice so that your family can eat well. Jenny offers clinics in Dunedin or online consults. She can be contacted at jumpstartnutrition.co.nz.