Linda Arpino, MA, RD, CDN Responds:

You shouldn’t eliminate cow’s milk from your diet unless you have food allergies or sensitivities. Soymilk can serve as an alternative for those who may be lactose intolerant and have trouble digesting the milk sugar called lactose, found in cow’s milk. Reduced-fat or fat-free cow’s milk is beneficial for bone health because it provides a balance of calcium, vitamin D, protein, and phosphorous that improves absorption and utilization of nutrients. Not all soymilks contain these beneficial bone-building nutrients, so read the labels and choose a brand that does, such as 8th Continent soymilk, if you plan to substitute soymilk for cow’s milk regularly.

If you’re new to soymilk, try 1 cup of soymilk to fulfill one of the two to three servings of dairy you need each day. Drink soymilk plain, use it over cereal, in your coffee or make a latte or smoothie with it. You can also substitute soymilk for cow’s milk in dessert recipes such as puddings or baked products.

If you are concerned about your weight, choose fat-free, plain soymilk just like you would choose fat-free dairy foods. Soymilk may contain isoflavones, components that may help to lower cholesterol when used regularly—an added benefit of soy.