How to Choose Milk

Though we’re drinking less milk than 30 years ago — women down about 19 gallons per year, mostly in cereal — it’s still an ideal way to get your calcium: One glass packs a quarter of the daily 1,000-milligram requirement (you should get 1,200 if you’re 51 or older).

Federal dietary guidelines suggest sticking to skim and low-fat milk to keep saturated fat levels down. OK, but how do you choose from there? We got the scoop on the new cartons in the dairy case.

If you’re vegan, look for B12, too. Shoot for milks that say “unsweetened” — even plain varieties may contain extra sugar. Here, serving suggestions from Dreena Burton, author of “Let Them Eat Vegan”:

• Soy milk is a bit higher in healthy unsaturated fats than other nondairy milks, so it has a richer flavor ideal for creamy, savory sauces.

• Rice milk has a natural sweetness perfect for baked goods. (Tip: Use flavored rice milk and reduce the recipe’s sugar.)

• Coconut milk boasts a clean, fresh flavor that perks up plain old oatmeal, and it contains a special type of saturated fat that, studies suggest, raises your “good” (HDL) cholesterol, but not the “bad” (LDL) kind.

• Almond milk gives smoothies a nutty taste. One serving has half your daily requirement of vitamin E.

• Oat milk adds a light, milky creaminess (and filling, heart-healthy soluble fiber) to mashed potatoes.