Milk or plant-based alternatives

A glass of milk is a good source of protein and calcium. It has a great amount of riboflavin, phosphorus, iodine, vitamin B12 and vitamin D. Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.

You may drink milk or plant-based milk on its own or use it as a smoothie base. For people who follow a plant-based diet, fortified soy-based beverages provide a nutritious alternative to cow's milk. Plant milk made from ingredients other than soy, such as almonds or oats, provides less protein than soy milk. This milk, on the other hand, gives calcium as well as vitamins B12 and D. It's crucial to choose fortified options because non-fortified options are empty of calcium and vitamins.