A: It contains so many nutrients that children need to grow. Calcium is obvious, but milk is also high in potassium — it has more than bananas — phosphorus, protein, vitamins like B12 and D and magnesium.
Q: What is the right milk for what age?
A: Birth to age 1 is breast milk or formula. Age 1 to 2 is the only time that whole milk is necessary; the fat content is needed for the brain when it's developing rapidly.
Q: If fat helps a brain develop, would it make sense to give a child higher-fat milk if obesity isn't a problem?
A: It's better to choose plant-based sources of fat or low fat milk. Try to get fats from olive oil, avocados and peanut butter rather than saturated fat from animal products, ice cream, butter and cream.
Q: Some older kids aren't getting enough milk?
A: The recommended amounts are 3 cups over age 9, 2 cups for ages 2 to 3. Kids aren't getting enough potassium, calcium and magnesium. Two ways the teens get to drink milk are in smoothies and yogurt parfaits, with low-fat granola and fresh fruit.
Q: Do we reduce liquid milk in their diet if they eat a lot of yogurt and cheese?
A: The trick with yogurt is you have to look at the nutrition label. If the calcium and vitamin D are equivalent to a cup of milk, go for it. But some have a lot of gelatin, which means less calcium, and some have added sugars or artificial sweeteners.
Q: Milk also has sugar. Is it good sugar?
A: Unfortunately the sugar grams on labels do not differentiate between added sugar and natural sugar, or lactose.
Q: What are the best substitutes for cow's milk?
A: For some ethnic groups that do not digest lactose well, there are lactose-free milks. Soy milk is very similar to cow's milk in the calcium content, because they add it.
(C): wdonahue@tribune.com
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