Once your baby reaches their first birthday, you may be thinking about weaning off breastmilk or formula and switching to cow’s milk. But do 1-year-olds (now officially toddlers!) actually need to continue drinking milk? The quick answer is no, but cow’s milk has traditionally been a convenient source of key nutrients for their growth and development. Let’s break down what you need to know about milk for toddlers, their nutritional needs, and the different ways you can meet them.

Toddlers and cow’s milk

Pediatricians often suggest switching toddlers to whole cow’s milk because it’s a convenient and cost-effective way to pack in important nutrients like calcium, protein, and healthy fats. But if your toddler isn’t a fan of cow’s milk (especially common with breastfed kids), don’t worry—you’ve got other options to make sure they’re still getting what they need.

Toddler nutrition needs

Before we dive into the alternatives, let’s break down what your toddler (ages 1 to 3) needs each day and how a cup of whole cow’s milk stacks up:

Based on this chart, about two cups of whole cow’s milk can cover most of your toddler’s daily needs for these specific nutrients. Most experts suggest capping milk at two cups a day anyway—you don’t want your child filling up on milk and missing out on the other important nutrients they get from solid foods.

Milk options at 1 year

If your toddler won’t drink cow’s milk, has a dairy allergy, or you’d rather avoid it for any other reason, don’t worry—you have options.

Fortified plant-based milk alternatives

Plant-based milks can be great alternatives if you’re looking for protein, fat, and calcium (as long as they’re fortified). But finding the right plant-based milk at the grocery store can feel overwhelming because there are so many options to choose from. Here’s what to look for:

• A milk fortified with calcium (aim for close to 300 mg per cup)
• A milk with a similar nutritional profile to cow’s milk (about 8 grams of protein and 8 grams of fat per cup)
• Unsweetened

Based on these criteria, fortified soy milk and fortified pea milk are usually your best bets. Just remember, every plant-based milk and brand can vary, so be sure to check the nutrition label before buying.

Solid foods with protein, fat, and calcium

If your toddler isn’t a fan of drinking milk, you can still get those nutrients into their diet through solid foods, like whole milk yogurt and cheese. Aim for 2 to 3 servings of dairy products each day to meet their needs. While dairy can cover most of their calcium requirements, you might also need to include other high-fat and high-protein foods, such as meats or nuts, to round out their diet.

Continue breastfeeding

Many families choose to continue breastfeeding after their baby’s first birthday, and that’s totally OK. The American Academy of Pediatrics (AAP) supports continued breastfeeding for two years or longer. If you decide to continue breastfeeding with at least four nursing sessions a day, you don’t need to add extra milk. But if your toddler is nursing only a few times a day, you might want to add cow’s milk, a fortified plant-based milk alternative, or some calcium, protein, and fat-rich foods to their diet. 

Consult your pediatrician

No matter which option you choose, be sure to talk to your pediatrician first. They can help you figure out the best plan based on your child’s weight and nutritional needs to ensure they’re getting everything they need for healthy growth and development.