Avoiding milk? Try these instead

The benefits? With the exception of goat milk, they are all free of lactose and casein, the protein that causes an allergic reaction for some. Nearly all are "fortified or enriched to contain the nutrients to make them comparable to cow’s milk,” said Orlando, Fla., registered dietitian Tara Gidus, a spokeswoman for the National Dietetic Association.

We’ve listed some pros and cons of milklike beverages, which should never be used as a replacement for breast milk or infant formula. Always check labels, because brands vary.

→Weaknesses: Studies on the effect of isoflavones and cancer risk are mixed.