Milk: The Original Protein Drink That’s Been Quietly Winning for Centuries

Milk does not usually get a standing ovation. It is not trendy. It does not come in a flashy can. It has never been called “elite fuel” by a guy on social media wearing sunglasses indoors.

And yet, milk keeps showing up with protein, calcium, vitamin D, and a pretty strong case for being one of the most useful foods in your fridge.

So, why drink milk?

Because your body actually likes nutrients.

Milk provides protein, which helps support muscle mass. That matters at any age, but especially as we get older and want to stay strong, steady, and independent. It also provides calcium and vitamin D, which help support bone health. In other words, milk is out here doing important behind-the-scenes work with very little applause.

How much dairy do you need?

A simple goal is 3 servings per day. One serving can look like:

• 1 cup of milk
• 1 cup of yogurt or cottage cheese
• 1 ounce of cheese, like one cheese stick or one slice

That does not mean you need to chug three glasses of milk a day like it is a 1990s commercial. It just means dairy foods can be part of a balanced day in easy, practical ways.

Let’s talk about the “milk has too much sugar” myth

Milk contains lactose, which is a natural sugar. That sugar shows up on the nutrition label under total sugar, but it is not the same thing as added sugar. That distinction matters.

For most people, the goal is to cut back on added sugars, not naturally occurring sugars in nutrient-rich foods like plain milk. So no, plain milk is not secretly a dessert pretending to be a beverage.

Are plant-based milks better?

That depends on your needs.

Alternative milks can be a great option for people with lactose intolerance or a dairy allergy. Many are fortified with calcium and vitamin D, which is helpful. But they are not all nutritionally the same. Some contain added sugars, and many have less protein than dairy milk. If protein matters to you, soy milk and pea protein milk are usually stronger choices.

The takeaway: read the label. Because two cartons sitting next to each other can look equally healthy while telling very different stories.

What’s the best milk to choose?

The best milk is the one that works for your body, your health needs, and your daily routine.

For some people, that is low-fat dairy milk. For others, it is fortified soy milk or pea protein milk. The point is not to win some imaginary milk debate. The point is to choose an option that helps you get the nutrients you need.

Need help figuring out what’s right for you?

Neighborly offers nutrition counseling to help you make sense of healthy eating without the confusion, guilt, or internet nonsense. And if preparing balanced meals feels overwhelming, Neighborly’s meal services can help make good nutrition easier and more accessible.

Get started: Visit neighborly.org, call 727-573-9444, or email nutrition@neighborly.org.

Source: April 2026 “All About Milk” Neighborly client handout.