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Got (Dairy-Free) Milk?

Submitted by emily.griffin on

The question, “Got milk?” now comes with a follow-up question: “What kind of milk?” Due to dietary allergies, intolerances, diet preferences and environmental concerns, many people are turning from cow’s milk and drinking plant- and nut-based milk alternatives. The number of people with dairy-related digestive issues continues climbing. Experts estimate that 68% of the world’s population struggles with lactose absorption. 

Thankfully, in recent years, a plethora of milk replacements have become available and accessible. Dairy-free milk products span from soy, coconut, almond, oat, rice, pea, hemp and quinoa bases. These diverse dairy-free products come in various brands, product types and flavors, which also means a variety in nutritional value. 

Dairy-free milk alternatives are not equal in nutritional value 

In April 2022, McGill University published a new study comparing the nutrition in cow’s milk to the four most common milk alternatives: almond, rice, soy and coconut milks. While cow’s milk came out with the highest nutritional value, researchers recognized unsweetened soy milk as the most nutritious dairy-free milk option. 

In the McGill University study, researchers found that pea- based drinks contained the most phosphorus (which helps create, maintain and repair tissues and cells), selenium (which helps make DNA and protects against infections) and zinc (which helps create DNA, builds proteins and supports a healthy immune system). 

The study also showed that soy milk contained the most magnesium (which supports our muscle and nerve functions) and protein. 

Pick your milk options carefully 

Nutritional value varies from brand to brand amongst dairy-free milks. Even within the same alternative milk base and the same brand, there are differences. That’s why it’s important to read labels carefully. While manufacturers may fortify some dairy- free milks with vitamins and minerals, others come with added sugars or artificial sweeteners. For example, many almond and hemp milks contain 13 g of sugar per cup. Paying close attention to labels will help you milk the most nutrition out of your milk alternative. 

Discover the healthiest milk alternative.

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After-school dinner on the go

Submitted by Kyle.Norton on

Your daughter is at cross-country practice until 5:30 p.m. Your son has a soccer game at 6 p.m. When you get home, you need to wash laundry if you don’t want your house to smell like a locker room.


It will be late, and everybody will be hungry. Actually, starving if you listen to your children. The easy thing to do is stop at the drive-thru for their favorite combo meal or order a pizza. However, frequently eating out can create unhealthy eating habits. Teenage athletes often burn through excess calories, but as they age and slow down, those habits will stay with them, and it can eventually lead to weight gain, heart disease and diabetes.


You know how important nutrition is, especially to teenagers, and even more so for teenage athletes. So, plan and prepare meals with various healthy foods to eat on the go and when they get home.


To make it easy for everyone, place each meal in a separate safe-togo package. Then on the way out the door, everyone can grab their lunch, dinner, or snack to avoid getting hangry.


For athletes, include food high in calcium and iron. The calcium will support strong bones and help avoid fractures while they are running, jumping and falling. Iron found in lean meat, fish, chicken and leafy green vegetables will carry oxygen to the muscles.


Also, include protein for muscle growth and carbohydrates to give them energy. It’s tempting to slip a candy bar or soda into a meal to make children happy but avoid adding sweets so they can prevent the crash that comes after consuming sugar.


“Eating healthy during busy sports seasons takes planning. If you do, you’ll help your family in the long run by helping them avoid illness and lessen their chances of injuries. You’ll also get to see them perform at their top level,” said Anastasia Gevas, D.O., Genesis Primary Care.

You know how important nutrition is, especially to teenagers, and even more so for teenage athletes. So, plan and prepare meals with
various healthy foods to eat on the go and when they get home.

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