UNDERSTANDING YOUR MILK OPTIONS: A DIETITIAN’S GUIDE TO CHOOSING THE RIGHT MILK

Choosing milk can feel confusing when shelves are filled with dairy, soy, oat and almond varieties. The best choice depends on your nutritional needs, preferences and budget—and products with similar names may offer very different nutrients.

Cow’s milk

Cow’s milk provides protein and calcium. Whole milk contains more fat than reduced-fat or skimmed varieties, while lower-fat options still provide important nutrients. Check whether vitamin D has been added, as fortification varies.

Soy milk

Fortified, unsweetened soy milk is one of the closest plant-based alternatives to dairy milk nutritionally. Its protein content is generally similar, making it useful for people who avoid dairy.

Oat and almond milk

These drinks offer dairy-free options with different flavours and textures. However, they usually contain less protein than cow’s milk or soy milk. Look for products fortified with calcium and vitamin D, and compare added sugar.

Read beyond the packaging

Words such as “natural” or “premium” do not tell you whether a product meets your needs. Compare the same serving size and check:

• Protein content.
• Calcium and vitamin D.
• Added sugar.
• Saturated fat.
• Ingredients that may trigger an allergy.

Children need special consideration

Ordinary dairy milk and plant-based drinks should not replace breast milk or infant formula before a baby’s first birthday. Young children also have different energy and nutrient needs from adults, so seek professional advice before making a major substitution.

A suitable milk choice should fit your overall diet. Price, taste and convenience matter, but checking the label helps ensure you know what each glass provides.