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For several decades now, milk consumption has been on the decline: from 1977 to 2001, Americans consumed 38 percent fewer calories from milk, while adding 135 percent more calories from sweetened beverages like pop or fruit drinks. Many weight-conscious women in particular, fearful of the fat content in cow’s milk, switched to what they perceived to be lower-fat options, like fruit juice.

The reality, however, is that even 100-percent fruit juice provides more calories (about 125 to 150 per cup, versus 83 for a cup of non-fat milk) than most types of milk, plus, milk has far more protein. But now, with so many different milks and milk-like alternatives on the market, how does old-fashioned cow’s milk stack up to newer options, like soy or almond* beverages, when it comes to fat loss, muscle building or just keeping you feeling full? Download a brief breakdown of your options and their benefits.

*If you have a nut allergy, consult your doctor to check if almond milk is right for you.

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