2. Choose your liquids wisely.
While non-dairy milk alternatives like rice, oat, and macadamia milk are taking up more and more real estate on grocery store shelves, Pasternak says he prefers good ol’ cow’s milk in his smoothies (and on its own, for the record). Why? “Real dairy milk has two incredibly high-quality proteins—casein and whey—and is a rich source of calcium and vitamin D,” he says.
If you have a dairy allergy, just make sure you’re milk alternative has a good amount of protein, such as Planet Oat Milk, SoyMilk, or Lactaid, and contains calcium and vitamin D. Many non-dairy milks are fortified with these nutrients.