A LOT OF PEOPLE ARE TURNING TO MILK ALTERNATIVES, BUT A UNIVERSITY OF ILLINOIS EXTENSION NUTRITION EDUCATOR SAYS NOT ALL ARE CREATED EQUAL. 

COW'S MILK REMAINS THE GOLD STANDARD AS FAR AS NUTRITION GOES SAYS THE EXTENSION'S JENNA SMITH. THE MOST COMPARABLE SUBSITUTE? SOYMILK.

IN CONTRAST...ALMOND MILK HAS ABOUT 50 PERCENT LESS CALORIES THAN NON-FAT COWS MILK, BUT JUST ONE GRAM OF PROTEIN COMPARED TO AROUND NINE GRAMS IN REGULAR MILK. SMITH SAYS WHILE PEA MILK AND FLAXSEED MILK AREN'T AS POPULAR, IF THEY ARE FORTIFIED WITH CALCIUM AND VITAMIN D THEY ALSO CLOSELY ALIGN WITH COW'S MILK. 

OATMILK HAS ABOUT THREE GRAMS OF PROTEIN. OTHER ALTERNATIVES INCLUDE PEA MILK AND FLAXSEED MILK, WHICH SMITH SAYS ARE FAIRLY CLOSE TO COW'S MILK. SHE RECOMMENDS UNSWEETENED MILK AND CHECKING NUTRITION LABELS TO ENSURE WHICHEVER MILK YOU SELECT IS FORTIFIED WITH VITAMIN D AND CALCIUM.