What non-dairy foods can provide calcium, vitamin D, and protein for a 13-month-old infant?

Non-Dairy Alternatives for a 13-Month-Old Child

Fortified soy, nut, or grain-based milk alternatives that contain calcium and vitamin D are acceptable dairy replacements for toddlers aged 13 months, but they must be low in added sugar and provide comparable nutrient density to whole milk. 1

Primary Beverage Recommendations

Between 12 and 24 months of age, offer fortified plant-based milks as the main beverage if avoiding dairy. The American Heart Association explicitly states that "nondairy nut/grain/soy-based milks that are fortified with calcium and vitamin D and low in sugar are acceptable alternatives" to dairy milk. 1

Critical Selection Criteria for Plant-Based Milks:

• Must be fortified with both calcium AND vitamin D – non-fortified versions cannot adequately replace dairy's nutrient profile 2
• Must be low in added sugars – avoid sweetened varieties 1
• Soy-based options are preferred due to higher protein content comparable to cow's milk 2
• Provide approximately 2-2.5 cups daily (same volume as recommended for dairy milk at this age) 1

Important Caveat:

Fortified plant-based milks provide calcium bioavailability comparable to dairy milk when properly fortified. 1 However, many commercially available plant-based alternatives in some countries are NOT fortified, which would require significant dietary compensation through other calcium-rich foods. 2

Essential Nutrient-Dense Foods to Include

Since plant-based milks alone may not fully replicate dairy's complete nutrient package, actively incorporate these calcium, vitamin D, and protein sources into the daily diet:

Calcium-Rich Vegetables (offer 1-1.5 cups daily): 1

• Dark green leafy vegetables: kale, collards, spinach, broccoli 1, 2
• Chinese cabbage 1
• These provide calcium with good bioavailability when consumed regularly 1

Protein Sources (offer 2-3 oz equivalents daily): 1

• Lean meats, poultry, fish (especially oily fish for vitamin D) 1
• Eggs (limit yolk to 4 per week due to cholesterol, but 2 egg whites = 1 oz meat equivalent) 1
• Beans, lentils, and legumes (1/2 cup cooked = protein equivalent) 1
• Nut butters (peanut, almond – 2 tablespoons = protein serving; introduce early to prevent allergies) 1, 3
• Seeds (ground or as butter for safety) 1

Whole Grains (offer 3-4 oz equivalents daily): 1

• Fortified whole grain cereals (check for iron and B-vitamin fortification) 1
• Whole wheat bread, oatmeal, brown rice 1

Fruits (offer 1 cup daily): 1

• Fresh, frozen, or canned without added sugar 1
• Prioritize whole fruits over juice 4

Critical Supplementation Considerations

Vitamin D supplementation of 400 IU daily is recommended for ALL children in this age group, regardless of milk type, as dietary sources alone are typically insufficient. 1, 4, 5 This is especially important when avoiding dairy, as fortified milk is a primary vitamin D source. 1

Monitor iron status closely – while not directly related to dairy avoidance, toddlers are at risk for iron deficiency. 3 Offer iron-rich foods (meats, fortified cereals, beans) alongside vitamin C sources (citrus, tomatoes, peppers) to enhance absorption. 3

Dietary Pattern Structure for Toddlers (12-24 months)

Offer 3-4 meals plus 1-2 snacks daily, spaced every 90-120 minutes. 1 This structured approach ensures adequate nutrient intake throughout the day.

Daily Meal Framework:

• Each meal should include: a protein source, calcium-rich vegetable or fortified milk, whole grain, and fruit 1
• Snacks should be nutrient-dense: nut butter on whole grain crackers, hummus with vegetables, fortified cereal with plant milk 1
• Avoid: toddler milk drinks (marketing products with added sugars), sugar-sweetened beverages, excessive juice (limit to none or minimal at this age), high-sodium processed foods 1, 3

Common Pitfalls to Avoid

Do not assume all plant-based milks are nutritionally equivalent – always check labels for calcium (aim for 300mg per cup) and vitamin D (100 IU per cup minimum) fortification. 1, 2

Do not rely solely on plant-based milk for calcium needs – even fortified versions should be part of a broader calcium-rich diet including vegetables and other sources. 1, 2

Do not offer rice milk or other low-protein alternatives as primary beverages – protein content matters for growth at this age, making soy milk the superior plant-based choice. 2

Do not restrict fat intake – toddlers aged 12-24 months still need adequate fat for brain development; whole-fat plant-based milks or added healthy fats (avocado, nut butters, oils) are appropriate. 1

Avoid the "clean plate" mentality – use the "parent provides, child decides" approach where you offer healthy options and let the child determine portion sizes to prevent overeating patterns. 3