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6.01.2026

Which Milk When: Dairy Recommendations for 5 Stages of Life

It’s well-known that good nutrition is foundational for lifelong health, but did you know dairy can play a central role every step of the way? 

With 13 essential nutrients packed into a single 8 ounce serving of cow’s milk – including calcium, vitamin D, protein and potassium – dairy has something to offer every member of the family.

In the latest 2025-2030 Dietary Guidelines for Americans (DGAs), there is a strong emphasis on “real food,” nutrient-rich eating patterns and reducing highly processed foods. Headline recommendations emphasize high-quality proteins, nutrient-dense foods and whole foods. 

And dairy is a core component packed with nutrients your body needs.

But which milk is appropriate when? Read below for dairy recommendations at five important life stages.

1. Pregnancy: Building the Foundation Before Birth

During pregnancy, nutrition isn’t just about the mother – it directly impacts fetal development too! Dairy provides key nutrients of concern including iodine, choline and vitamin B12, all of which are important for brain development and preventing neural tube defects.

Three servings of dairy per day are recommended. The DGA’s encourage fat flexibility, meaning mothers have the freedom to pick a dairy fat level that best fits their unique health needs and preferences. Consider lactose-free or fortified options if needed. Always pick pasteurized dairy products to ensure the safety of both mother and child.

2. Infants (0–12 Months): Baby’s First Foods

For the first 6 months, breast milk (or infant formula) is the gold standard. However, full-fat, unsweetened yogurt and small cubes of cheese can be introduced around 6 months as complementary foods. This helps introduce the infant to new flavors and textures, provide nutrients like calcium and protein, and support optimal growth during a

rapid development stage. Always pick pasteurized dairy products to ensure the safety of your infant.

3. Toddlers (12–24 Months): Growth Spurts

The toddler stage is one of the most critical windows for growth and brain development. The DGAs recommend pasteurized, whole milk starting at age 1, along with other dairy foods like cheese and yogurt. Why whole milk? Toddlers need dietary fat to support brain development. Two cups of dairy per day are recommended.

If your child has tested positive for a true milk allergy, fortified soy beverage is the recommended alternative.

4. Preschoolers (Ages 2–5): Building Strong Bones and Habits

For parents of young children, this stage is where healthy eating habits really take shape! Two to two-and-a-half cups of pasteurized dairy per day is recommended, with low-fat (1%) or fat-free dairy as the default pattern. Why the switch? The transition from full-fat to lower-fat dairy helps reduce a child’s saturated fat intake. Note that saturated fat should account for no more than 10% of our daily calorie intake.

However, a major change in the latest DGA’s is a loosened stance on full-fat dairy, thanks to exciting research on topics like the dairy food matrix. This does not mean children have to drink whole milk. Rather, it provides families with flexibility in the grocery aisle. Keep an open dialogue with your pediatrician. Together, you can identify the best dairy fat levels for your family.

5. School Age Through Adulthood: Maintaining Health and Preventing Disease

While your focus may be on young children, it’s worth noting that dairy continues to play a role throughout life. The DGAs recommend three servings of pasteurized dairy per day for older children, teens and adults – with continued practice of fat flexibility! And remember that dairy doesn't have to be a standalone food. Dairy pairs well with a variety of other food groups, including fruits, vegetables, whole grains and proteins.

Consistent dairy intake is associated with improved bone health, lower risk of cardiovascular disease and Type 2 diabetes, as well as overall better nutrient intake. A simple, mindful choice of dairy today can bear positive health impacts for a lifetime.

Hungry for More?

Swing by our website at NevadaMilk.com to explore our library of dairy nutrition articles, kid-approved recipes and parent-friendly resources.