Milk, minus the 'moo'

They say a person can't last three days without water, but any parent knows that if you run out of milk, you've got about a day to replace it before things start to fall apart. (In my house, my oldest son tolerates dry cereal about as long as I tolerate black coffee.)

But what if you're considering replacing the milk itself?

For generations, cow's milk has been sold as the gold standard of U.S. nutrition, the preferred choice for kids to eat with their lunches at school, and with all that protein, it's practically a meal in a glass.

However, with lactose intolerance and milk allergies on the rise, as well as a growing concern about the environmental impact of the dairy industry and the possible connection between cow's milk and a number of health issues, including ear, nose and throat problems, obesity and even cancer, millions of families are switching to a number of milk alternatives made with various nuts, grains, seeds and legumes. (See box on back page for more information about the arguments for and against cow's milk.)

In the past year, sales of milk alternatives have increased 17.5 percent, while the total number of gallons of regular milk sold have dropped about two percent, according to market research company SymphonyIRI.

No matter the reason you're bringing home something other than cow's milk, it's important to know that just because it looks like milk and is labeled "milk," liquids made from soy beans, rice, hemp, almond or flaxseeds have different nutritional profiles than real milk.

"People mistakenly think that just because it's soy or almond that it's going to be the best for you all around \u2026 or that just because it says 'milk' that it has the same benefits of cow's milk," says Sally Bowman, a registered and licensed dietitian who works as a consultant at Central Texas Nutrition Consultants. The dairy industry has tried to push back against manufacturers calling these products "milk" but so far hasn't won over the Food and Drug Administration.

Regardless of the name, it's important to read the nutritional labels before making a decision about what to drink or serve your kids. Almost all have added calcium and vitamin D, the two big selling points for cow's milk in the first place, but few of them have as much protein. Many of the chocolate- and vanilla-flavored milks contain added sugar, as much as 30 grams per serving, and if they don't have much protein, their nutritional profile can be closer to juice than it is to milk, Bowman says.

You can get protein from a number of sources, but calcium can be harder to come by. Bowman says that companies that are making these milk alternatives are aiming for a similar nutritional profile by adding about the same amount of calcium and vitamin D per serving that cow's milk provides. School-age kids need between 800 milligrams and 1,300 milligrams of calcium per day, as well as vitamin D to help them absorb it, which you can usually get in three glasses of cow's milk or an alternative, but it's best to include a variety of calcium sources, such as green vegetables and legumes, instead of relying on one source.

Most grocery stores now sell soy and almond milks in the refrigerated section and a wider variety in aseptic, shelf-stable boxes at a slightly higher cost per ounce. Many of the brands have added single-serving boxes that you can pack into your kids' lunchboxes, but you could also use a good old-fashioned thermos, too.

Homemade nut milks are relatively easy to make, and by making your own, you can control the amount and kind of sweetener and eliminate the stabilizers found in the commercial varieties.

Start with whole, unroasted nuts (cashews, almonds and even macadamia nuts work well) and soak them in water overnight. Puree them in a food processor or blender, using about three cups of water with every cup of nuts, and then strain through a cheesecloth-lined colander. Honey and agave nectar are good sweeteners, but you could use regular sugar, too. Add a tablespoon of cocoa powder and a splash of vanilla, if you want.

Another option is coconut milk, which is available by the can and has a wonderful flavor but is too thick to drink by itself. You can dilute it with about two cups of coconut water or regular water and add a dash of vanilla for a nice milk substitute.