Milk Recommendation for 12‑Year‑Olds: 3 Cups Daily per AAP

The American Academy of Pediatrics (AAP) recommends 3 cups (720 mL) of dairy daily for children 9‑18 years. This provides calcium (1,300 mg/day requirement), vitamin D, protein, and phosphorus for peak bone mass accrual.

Equivalents (1 cup = 8 oz = 240 mL)

• 1 cup milk (cow, fortified soy)
• 1 cup yogurt
• 1.5 oz natural cheese (cheddar, mozzarella)
• 2 oz processed cheese (American)
• 1 cup calcium‑fortified plant milk (check label: ≥300 mg Ca/cup)

If Lactose Intolerant / Milk Allergy

• Lactose‑free cow’s milk (same nutrients).
• Fortified soy milk (closest protein match).
• Other fortified plant milks + ensure protein from other sources.
• Calcium‑set tofu, canned sardines/salmon (with bones), leafy greens, fortified OJ/cereals.

Limit Juice & Sugar‑Sweetened Beverages

Max 8 oz 100% juice/day. Water and milk (or fortified alternative) as primary drinks.

Dairy is the most efficient calcium source during adolescent bone‑building window. Discuss alternatives with pediatrician/RDN if avoiding dairy.