A Guide to Dairy

Pediatrician Dr. Tanya Altmann shares recommendations for which dairy products are the best choice for your family.

Recent studies suggest that whole fat dairy is the best choice to avoid diabetes and prevent weight gain. If you’re not sure which dairy products are the right choice for you and your family, check out these recommendations from pediatrician Tanya Altmann, M.D.

Should Adults Have Dairy?

Three servings of dairy are recommended for everyone, regardless of age. Here are some simple ways to get a serving of milk:


  • 1 cup of milk
  • ¾ cup yogurt
  • 1.5 ounces cheese

Milk is a great source of protein, calcium, vitamin D, and other essential nutrients that many people of all ages do not get in sufficient qualities.

Follow These Rules for Buying Milk

Dr. Altmann has two rules that she recommends every family keep in mind when buying milk:

  1. Buy organic
  2. Avoid raw milk

Organic milk comes from cows that were raised organically, which means their feed is grown without chemical fertilizers and pesticides, and the cows are not given growth hormones or antibiotics.

What’s the Best Milk for Kids?

Unlike buying milk intended for adults to drink, dairy for kids is not one-size-fits-all. The type of milk that’s best for your child is age-dependent. Children need different nutrients at different ages, especially when it comes to fat, so it’s important that they get the right type of dairy at the right age.  Follow these guidelines:

Best Dairy for a Child Under One Year Old: Opt for breast milk or formula. At under a year of age, children should never have cow's milk — it's difficult for them to digest and can lead to iron deficiency and anemia. 

At six months, your child can have full-fat yogurt and cheese. Plain Greek yogurt without added sugar is ideal; that way, baby won’t develop a taste for unhealthy yogurt with lots of added sugar late in life.  

Best Dairy for Children Between Ages 1 and 2: Once your baby is one, you can serve full-fat milk. Children under two years need the nutrients and healthy fat for brain development — the human brain is 60 percent fat, so you need fat for its development. Two percent milk is also acceptable for this age range, especially if you have a family history of heart disease, high cholesterol, or obesity. 

Best Dairy Options for Children Over Age 2: Serve children over age two healthy fats, including avocado, nuts and nut butter, and fish. 

Is This the Best Snack to Help You Maintain Your Weight Loss?

It could also help lower your heart rate and bad cholesterol.

Is trying to lose weight — and keep it off — driving you nuts? Well, maybe it should drive you to nuts. New findings published in the journal Nutrients highlight the power nuts may have on successful weight loss.

Nuts vs. Pretzels

UCLA researchers put 95 overweight or obese folks ages 30–68 on a diet that provided 500 calories less than needed to maintain their resting metabolic rate for 12 weeks, then maintenance for another 12. The diet included 1.5 ounces of mixed nuts for half the group and pretzels for the others (both "snacks" delivered the same amount of calories).

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