EATING WITH JOY

A question, a recipe, a new pick from Joy Bauer, M.S., RDN, CDN, the trusted health and nutrition expert on NBC's TODAY show and #1 New York Times bestselling author

- Joy Bauer

Q: Which type of milk is best: soy, almond, oat or cow’s milk?

Each offers different benefits! Here’s a breakdown:

COW'S MILK is naturally rich in calcium (25% Daily Value per cup) and is fortified with vitamin D to promote strong bones. It also contains 8 grams of protein per cup (that’s significantly more than most nondairy alternatives). I suggest sticking with skim and low-fat alternatives to trim saturated fat.

SOY MILK isa close plant-based match, with about 6 to 7 grams of protein per cup. To mimic cow’s milk, it’s usually fortified with the same amounts of calcium and vitamin D. The milk alternatives below provide very little protein, but are still terrific dairy-free options. Check ingredients and opt for unsweetened varieties.

ALMOND MILK is typically lots of water and a handful of almonds. The unsweetened varieties are very low in calories (30 to 60 per cup) and almost every brand is fortified with calcium and vitamin D. I use almond milk in my smoothies and oatmeal...even coffee.