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Skip the Rice or Almond Milk

Lactose intolerant? Switching to non-dairy milk alternatives could be adding an extra 30 calories (per cup) to your daily diet. That doesn’t sound like much, but if you drink a cup every day it can add up to three extra pounds a year. Instead, try lactose-free, skim milk instead. Not to mention, almond and rice milk also have far less protein than regular milk (1.5 g and 1 g per cup, respectively, compared to 8 g), says Rania Batayneh, a nutritionist and owner of Essential Nutrition for You in San Francisco, Calif. “Milk also has much more bone-healthy calcium, with 300 mg, compared to almond milk’s 2 mg and rice milk’s 1 mg.”

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