Is milk still the gold standard when it comes to calcium? How much calcium do you get in a glass of milk?

Cow's milk is one of the best food sources of calcium. One cup has roughly 300 milligrams of calcium. That's true whether its whole milk, 1 per cent milk or skim milk. Even though the fat content decreases, calcium content stays the same.

Calcium-enriched cow's milk has up to 35 per cent more calcium -- about 440 milligrams per one cup. That's almost half a day's worth of calcium for many adults.

To put that number in perspective, women and men aged 19 to 50 need 1,000 milligrams of calcium per day (about 3 cups of milk worth) and women over 50 need 1,200 milligrams (about four cups of milk worth). Men's calcium requirements don't increase to 1,200 milligrams until after age 70.

Why are milk alternatives so popular today? Are they healthier than milk?

Some people just don't like the taste of milk. Vegetarians opt for them because they come from plants, not animals. People who can't properly digest lactose (lactose intolerance), the natural sugar in cow's milk, choose milk alternatives because they are lactose-free. Milk alternatives are also consumed by kids with a milk allergy. Milk alternatives are not, however, appropriate for infants.

But depending on which milk alternative you choose, you could be missing out nutritionally. You need to read labels to know which nutrients you're getting -- and which ones you aren't.

Walk us though the milk and milk alternatives available. What is the difference between goat's milk and cow's milk?

Goat's milk is becoming more popular. Some people find it easier to digest than cow's milk and they prefer its taste. There's some evidence that goat's milk might help promote unique fatty acids and may limit cholesterol deposits in the body. Nutritionally, it is similar to cow's milk. One cup of low-fat goat's milk has 90 calories, 8 grams of protein, and 320 milligrams of calcium. It also has the same lactose content as cow's milk so this isn't an option for someone with lactose intolerance.

What about soy milk? Isn't there a lot of sugar in some of these products?

Soy beverages are made from whole soybeans or soy protein concentrate are they are lactose free. Soy milk is considered a nutritionally adequate alternative to cow's milk thanks to its protein content. A one cup serving of soy beverage supplies 6 to 9 grams of protein, depending on the brand. Most soy beverages are fortified with calcium, vitamins A and D, vitamin B12 and zinc.

But, yes, watch out for sugar. For example, many chocolate flavoured soy beverages have 24 grams (6 teaspoons worth!) of sugar per 1 cup. Even, soy beverages labelled "original" or "plain" aren't sugar-free; they contain 5 to 10 grams of sugar per 250 ml serving. "Unsweetened" soy beverages contain no added sugars.

What about rice and almond milk?

Rice milk is mainly a source of carbohydrates. It's made from filtered water, brown rice, and vegetable oil. Most brands supply only one to two grams of protein per 1 cup serving. If you use rice beverages as a substitute for dairy, be sure to get protein from a wide variety of other foods.

Almonds are a good source of magnesium, vitamin E, and monounsaturated fats – all of which may benefit the heart. But the actual amount of almonds used in almond-based beverages is small. Like rice milk, almond milk is low on the protein front and is not considered a milk serving in Canada's Food Guide. As with rice milk, most brands supply only two grams per serving so be sure to get protein from other foods.

The majority of these rice and almond beverages are fortified with calcium, vitamin D, B12. And now you can also find plant beverages made from hemp and oats. They have anywhere from 2 to 4 grams of protein per serving.

Bottom line…if you don't drink cow's milk, what should you look for when buying these products?

To get the most nutrition, I recommend the following:

  • Buy fortified. Look for 25 to 30 % daily value (%DV) for calcium.
  • Keep added sugars to a minimum. Unsweetened beverages are sugar-free.
  • Choose a soy beverage with at least 8 grams of protein per 1 cup serving. Don't rely on rice, almond or oat milks for protein. Make sure to get your protein elsewhere in your diet.

Can these milk alternatives be used by people of all ages?

No. Because plant-based beverages can be nutritionally incomplete, they should not be given to children under the age of two. Many don't supply enough protein and unfortified products can lead to vitamin deficiency disorders in infants.