Navigating Plant Milks
Safe and fortified plant milks for babies
The world of plant-based milks has exploded in recent years, with options ranging from traditional soy milk to newer varieties like oat and pea milk. For vegan families, these drinks can be an important source of calcium and other nutrients, but it's crucial to know which ones are suitable for your child and when to introduce them.
Milk Before One: Breast is Best (or Formula)
For the first 12 months of life, your baby's main drink should be breast milk or a suitable infant formula. Plant milks (like soy, oat, or almond) are not nutritionally complete enough to replace breast milk or formula as a main drink for a baby under one.
Using Plant Milks in Cooking (From 6 Months)
While plant milks shouldn't be a main drink before one, you can certainly use them in cooking from 6 months onwards. Adding a splash of fortified plant milk to porridge, mashed potatoes, or lentil stews is a great way to add creaminess and nutrients.
Choosing a Main Drink (After 12 Months)
Once your child turns one, you can introduce a fortified plant milk as a main drink alongside water. But not all plant milks are created equal. Here’s what to look for:
- Unsweetened: Always choose varieties with no added sugar.
- Fortified: Look for milks that are fortified with calcium and, ideally, Vitamin B12, Vitamin D, and iodine.
- Good Protein Source: For toddlers, a milk with a good amount of protein is beneficial.
A Comparison of Common Plant Milks
This table compares some of the most popular options available globally.
| Plant Milk | Key Characteristics | Best For |
|---|---|---|
| Soy Milk | The traditional choice. Its protein content is comparable to cow's milk. A great all-around option. | A main drink for toddlers over one, thanks to its high protein and nutrient profile. |
| Pea Milk | A newer option that is also high in protein and often fortified with a good range of nutrients. It's free from soy and nuts. | An excellent alternative to soy milk, especially for children with allergies. |
| Oat Milk | Naturally creamy and slightly sweet. It has less protein than soy or pea milk but is a good source of calories. | Great for use in cooking and on cereals. Can be used as a drink, but ensure the diet has plenty of other protein sources. |
| Almond Milk | Very popular but generally low in protein and calories unless specifically fortified. | Best used in cooking or for flavour, rather than as a primary nutritional drink for a young child. |
What About Rice Milk?
Due to concerns about the levels of inorganic arsenic, it is recommended that children under the age of 5 do not have rice milk as a main drink. It's best to choose other fortified plant milks instead.
By choosing a suitable fortified plant milk after your child's first birthday, you can ensure they continue to get the calcium and other key nutrients they need for healthy growth. Always read the label to make the most informed choice for your family.