Though we're drinking less milk than 30 years ago, it's still an ideal way to get your calcium.  Just one glass packs a quarter of the daily requirement.  Federal dietary guidelines suggest sticking to skim and low-fat milk to keep saturated fat levels down, but there are many different milk available nowadays so it can be difficult to decipher which is the best choice for you.  Let’s look at some of the top players, and let you decide:

1.       Organic: This milk comes from cows raised organically, meaning they eat feed grown without chemical fertilizers and pesticides.  Some experts advocate for organic milk because they believe that the synthetic growth hormones given to many conventionally raised cattle may cause health problems, from early puberty to cancer.  The nutritional advantages have yet to be determined.  Research has shown that organic milk can be higher than the regular kind in omega-3 fatty acids, beta-carotene, vitamin E, and conjugated linoleic acid.

2.       Ultra-pasteurized: Designed to keep dairy products fresh for longer, ultra-pasteurized milk is heated to a higher temperature than regular, pasteurized milk.  This means your milk can safely stay unopened in the fridge for up to 60 days.  Organic milk is often ultra-pasteurized, since it typically travels greater distances to stores.  Milk that's ultra-pasteurized isn't any safer or more nutritious, but it could be advantageous if you're slow to start a carton or like to buy in bulk. 

3.       Fortified: These "value-added" milks pack extra nutrients beyond the usual vitamins A and D, such as vitamin C, omega-3s, and fiber.   Skim "plus" or "deluxe" milk contains milk powder, which adds calcium and protein (and more calories per glass), as well as whiteners or stabilizers to make it look and taste more like whole milk.  Though it's better to get nutrients from the source (i.e. fish for omega-3s), these milks can help fill the void.  Fortified skim milk is a smart pick if you don't like low-fat milk but want to avoid the fat and calories in whole milk.

4.       Lactose-free: Lactose-free milk is a godsend for those who can't digest the sugar (lactose) in dairy.  As many as 6% of Americans have some degree of lactose intolerance, meaning they may feel gassy, crampy, or nauseated, or have diarrhea, if they eat or drink dairy products.  If you're lactose-intolerant, this milk can help you get the calcium and vitamin D you need without gastric distress.  If you plan on cooking with lactose-free milk, understand that you may need to add additional flavoring, such as vanilla or almond extract to hide the natural flavor of this milk.

5.       Alternate milks:  Rice, soy, and other non-dairy milk is more common than ever, giving vegans, the lactose intolerant, and those with no special dietary needs an alternate pour for their cereal.  If you're replacing regular milk, make sure it's fortified with calcium and vitamin D.  If you're vegan, look for B12, too.  Shoot for milks that say "unsweetened"—even plain varieties may contain extra sugar. 

Soy milk is a bit higher in healthy unsaturated fats than other nondairy milks.  When cooking, it has a richer flavor ideal for creamy, savory sauces.  Rice milk has a natural sweetness perfect for baked goods.  Coconut milk boasts a clean, fresh flavor, 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 food, cereal, smoothies, etc. 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 foods like mashed potatoes.