Nutrition in the first 1,000 days of your child’s life, from conception to age 2, is immensely important to the child’s future health. The foods you and your child consume during this time period directly influences brain development, immune strength and physical growth.
This can seem like a daunting idea to pregnant moms and new parents, so here’s the good news: it’s not difficult to get the nutrition needed to maintain good health for you and your child. In fact, key nutrients for prenatal development up to toddlerhood, like vitamin D, protein and calcium, are found in many common foods, such as dairy products.
“Dairy is one of the best sources of these nutrients, making it an easy and reliable choice for parents,” says Amanda Crandall, PhD and nutrition expert at the University of Michigan. With its powerful combination of essential nutrients, dairy’s role in the first 1000 days of your child’s life can give your little one the best possible start.
Dairy’s role in the first 1,000 days
Crandall stresses that nutrition during the first 1,000 days can shape a child’s health well into adulthood. Dairy, rich in key nutrients like calcium, vitamin D and protein, plays a crucial role in supporting a child’s development.
- Bone Health: Calcium is essential for building strong bones and teeth, especially during periods of rapid growth.
- Immune Support: Vitamin D, which is fortified in all U.S. dairy milk, boosts immune function, helping your baby fight off infections.
- Energy and Growth: The fat in full-fat dairy products provides the energy young children need as they grow and is also critical for brain development.
Key nutrients in dairy for expecting moms and young children
During pregnancy and early childhood, some nutrients are especially important for both mother and baby. Dairy offers many of these key nutrients in one convenient package:
Calcium:
- Calcium is necessary for your growing child’s bone development. “Dairy is a great source of calcium, but you can also find it in foods like sardines,” Crandall says.
- Sources: Dairy products such as milk, yogurt and cheese are the richest sources of calcium. Sardines can also provide calcium, but dairy remains one of the easiest ways to meet your child’s needs.
Vitamin D:
- Vitamin D works with calcium to build strong bones and plays a major role in immune health. Crandall points out that all U.S. dairy milk is fortified with vitamin D, making it a simple and effective way to ensure your child gets enough.
“Given that we spend less time outdoors and use sunscreen more often, getting vitamin D from food has become increasingly important,” she explains.
- Sources: Fortified dairy milk, yogurt, cottage cheese, fatty fish like salmon and fortified cereals.
Protein:
- Protein supports muscle growth and tissue repair. Dairy products, like milk and yogurt, are rich in high-quality protein that is easily absorbed by the body.
- Sources: Milk, cheese, yogurt and other dairy products.
Fats:
- Full-fat dairy provides energy for growth and brain development. “You want full-fat milk for toddlers because their bodies need the extra energy,” Crandall advises.
- Sources: Full-fat milk, cheese, yogurt and other dairy products.
Transitioning from breastmilk or formula to dairy
Dairy becomes an important part of a child’s diet as they transition from breast milk or formula. Around age 1, many parents introduce whole milk as the primary drink, and Crandall suggests making this transition gradually.
“Dairy is a healthy, energy-dense drink that provides vital nutrients like calcium and vitamin D,” she says. It’s an easy and nutritious way to continue supporting your child’s development after they’ve moved past the breastfeeding or formula stage.
- Tip for Parents: If your child has difficulty digesting lactose, there are lactose-free milk options available that still contain the same important nutrients.
What about non-dairy alternatives?
For children with dairy allergies or families following a plant-based diet, non-dairy alternatives like soy may be a substitute. However, Crandall says that they may not always provide the same benefits.
“While non-dairy alternatives like soy milk can be a good option, they don’t always have the same vitamin profile, particularly when it comes to fat content,” she explains. Full-fat dairy products are typically recommended for toddlers because they provide the energy needed for growth.
- Non-dairy options: Look for fortified soy milk with added calcium, vitamin D and 8 grams of protein per serving. For fat, Crandall suggests adding healthy fats from sources like avocados, nut butters and coconut oil to make up for what might be missing from plant-based alternatives.
Preventing nutritional deficiencies
Pregnant moms need to be aware of their iron and vitamin D levels, says Crandall. “Iron deficiency during pregnancy can cause complications to both baby and mother. Keeping on top of those levels is crucial.” Vitamin D is also important to the child’s development and mother’s health, with many Americans being vitamin D deficient, Crandall adds.
While malnutrition is rare in the U.S., some children may develop deficiencies in certain nutrients, particularly iron or vitamin D. Crandall encourages parents to keep up with pediatric appointments, where doctors can monitor for any potential issues.
“Pediatricians will almost always catch a deficiency before it becomes serious,” she says. Dairy products are one of the easiest ways to ensure your child is getting enough vitamin D and calcium, reducing the risk of bone health problems or immune deficiencies.
Dairy’s role in the first 1,000 days of your child’s life can have long-lasting benefits, from strong bones to a healthy immune system.
Crandall sums it up perfectly: “Dairy is a nutrient-packed, easy option for supporting your child’s growth and development.”
For more information, visit milkmeansmore.org. Metro Parent has more resources to help you get kids to eat healthy when you click here.
