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You can eat anything as an alternative to milk

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Milk contains many nutrients. Drinking a glass of milk every day fulfills the body’s various nutritional needs. The calcium obtained from milk is essential for the body. Doctors forbid many people to drink milk due to various physical problems. Milk and dairy products contain a substance called lactose. Lactose intolerance can cause problems for some people. So if you can’t eat milk, the foods you can eat are:

Soy milk
It is a good source of vegetable protein. It contains natural ingredients called isoflavones, which reduce harmful LDL fats in the blood. Lecithin present in it improves memory. Apart from this, soy milk contains calcium, vitamin A and iron.

Oat milk
Oat milk is usually made with whole grain oats. It is relatively high in protein and fiber. As a result, this milk is very effective in reducing weight. Oat milk contains twice as much vitamin A and calcium as cow’s milk.

Coconut milk
People with lactose intolerance can easily consume coconut milk. It is low calorie milk. Also, it is healthier as it has less protein, sugar and fat than milk.

Almond milk
Almond milk is a good source of vitamin E. The antioxidants in this milk protect the body from various disease-causing germs. Almond milk, peanut butter milk, hazelnut milk are among the nut milks. Adding this milk to baby’s favorite foods like almonds, bananas, dates, raisins or other dry fruits will make it even more nutritious.

Rice milk
Very few people have problems with rice. Rice milk is made from boiled or parboiled rice powder, or from red rice starch. Rice pudding can also be made from it. It contains enough carbohydrates, vitamin A, vitamin D, fat, potassium, calcium, magnesium, protein. Hence rice milk or rice saline – both are rich in calories.

Author: Nutritionist, Ibrahim Cardiac Hospital, Dhaka

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