Cow’s milk is an excellent source of calcium, a nutrient you need for strong bones. Not a big milk drinker? Non-dairy milks are a good choice if you have dairy allergies, lactose intolerance or a vegan diet. Even if you don’t have a special reason, you might enjoy the taste of soy and other nondairy milks made from nuts, grains or seeds.
Look closely at the carton before you buy. Choose milk substitutes that are fortified with calcium and essential vitamins. Also select unsweetened milks instead of sweetened and flavored milks. Sweetened milk beverages are loaded with added sugar and calories.