Even if you take a daily multivitamin, they tend to be low in calcium. If youВ consume non-dairy milk that is not fortified and do not consume dairy, you may want to take a separate calcium supplement. When choosing a non-dairy milk, make sure to check labels вЂ“ the Nutrition Facts or ingredients list вЂ“ and buy fortified non-dairy milks with added calcium and vitamin D. In addition to protein, milk naturally contains calcium and most milks in the US are fortified with vitamin D. However,В almond and coconut milksВ (the non-dairy beverage, not the canned kind used for curries) are usually lower calorie options and may provide other nutrients like calcium and vitamin D if they are fortified. Other non-dairy milks like almond or coconut are much lower in protein than soy or cowвЂ™s milk, averaging 0-1 gram per cup compared to 7-8 grams per cup. It can be a good option for those with nut allergies, but may need to be avoided by people with celiac disease as oats can be contaminated with gluten. Oat milk is a newer addition, and has about 3-4 grams protein per cup. Plus soyвЂ™s phytonutrients have been shown to have anti-cancer properties. Soy milk contains high-quality protein in similar quantities to cowвЂ™s milk, and a recent review study from McGill University found soy has the most balanced nutritional profile compared to milk. HereвЂ™s how some of the dairy alternatives stack up: When picking a non-dairy milk, itвЂ™s important to consider the whole package and put it in context with your diet. But many people are turning to dairy alternatives, whether due to intolerance, allergies, or interest in plant-based options. Whether used to make chai, dahi (yogurt), or haldi doodh (turmeric milk), milk is a mainstay in Indian cuisine. By Rachelle LaCroix Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC

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