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• Dairy Free Milk Substitute

However, you may find yourself puzzled as you stare at the large selection of non-dairy milk at the store. If you have been wondering which type of milk you should choose based on your dietary and nutritional needs, this chart will help you get in, get out and get on with your busy life. As you reference the chart, note that the sugars (lactose) found in cow’s milk occur naturally while many dairy-free milk alternatives contain added sugars unless labeled as 'unsweetened.'

Dairy Free Milk Substitute

To get the most out of cow’s milk alternatives, always be sure to check labels and try to opt for fortified, nutrient-rich varieties that are as nutritionally similar to cow's milk as possible. Translation: Look for higher levels of protein, low (or no) added sugars, and added (fortified) vitamins and minerals that you find in cow's milk (30% DV calcium and about 25% DV vitamin D).