Most milk is fortified with vitamin D, which helps boost immunity and strengthen bones — in fact, it’s required for absorbing calcium and phosphorus. Calorie, fat, and calcium content varies depending on the type of milk you buy. Check out these nutrition details for a serving, which equals 8 ounces or 1 cup:

• Whole: 146 calories, 7.9 grams of fat, and 276 milligrams of calcium
• 2% (reduced-fat): 121 calories, 4.7 grams of fat, and 297 milligrams of calcium
• 1% (low-fat): 102 calories, 2.6 grams of fat, and 300 milligrams of calcium
• Skim (fat-free): 83 calories, zero fat, and 306 milligrams of calcium.

No need to limit yourself to cow’s milk; choose from many delicious, nutritious alternatives:

• Goat’s milk. With as much calcium as whole cow’s milk, the protein in goat’s milk may be easier to break down for many people. But it does contain lactose, which some people can’t digest.

• Soy milk. This lactose-free, soybean-based drink packs protein and calcium, and has no saturated fat; however, most brands have added sugars. Be sure to get the unsweetened, enriched varieties.

• Almond milk. This nondairy mixture of soaked, ground almonds and water is a creamy alternative offering healthy doses of many vitamins and minerals. But it’s low in protein compared to cow’s milk. Like soy milk, it often contains extra sugar, so look for unsweetened versions.