- In A Nutshell
- Posts
- OUR FIFTH DROP: MILKING IT🥛
OUR FIFTH DROP: MILKING IT🥛
How to navigate the dairy aisle like a pro
In partnership with
Elevate your nutrition with science-backed tips crafted by expert dietitians, all in a nutshell.
ASK US ANYTHING: GOT MILK?
The dairy and non-dairy milk and creamer options are endless—just stroll down any refrigerated aisle. If you can name it, chances are someone has tried to milk it. And with pumpkin spice latte season in full bloom, it's the perfect moment to chat about this hot topic that always has people buzzing🐝.
For starters, if you have a milk allergy, intolerance, or other dietary restriction, it’s best to avoid dairy and opt for a plant-based alternative (more on that, below). If not, cow’s milk is a great option with far fewer additives, higher protein, and more vitamins and minerals than most nut, rice, or seed milk.
In general, choose a 2% or full-fat variety (no need for skim in most cases), and if you can, buy organic and grass-fed for a higher quality, more nutrient-dense option.
🐄 Some of our favorite cow’s milk & creamer brands include: Alexandre Farm, Maple Hill, Organic Valley, Horizon Organic
💡Pro tip: most mainstream milk brands also make lactose-free versions too!
If you are going dairy-free, keep these 3 tips in mind:
1. Choose unsweetened options: Alternative milk often has added sugar to taste sweet and creamy like cow’s milk. If you drink a few lattes and a smoothie daily, you may be consuming over 30 grams of added sugar on the reg without realizing it. Check the carton label for "added sugar," and pick types with no more than 3-5 grams per serving.
2. Look for simple ingredients: Most mainstream brands add oils, gums, or emulsifiers to improve texture and shelf life. Though technically safe, these additives may disrupt gut health. If possible, opt for simple ingredients you can pronounce, like almond milk with just almonds, water, salt, vanilla, etc.
3. Consider the use: If you’re a splash-in-your-morning-coffee kind of person, it’s unlikely that whichever milk or creamer you choose to use will impact your overall health. However, if your habit is larger than that (i.e. cereal, smoothies, overnight oats, or a tall glass at night), consider what’s inside the next time you buy.
⚠️ A note about oat milk— There’s no denying this stuff is delicious. However, oat milk is higher in starch and sugar because of how the oats break down when processed. If you are carb-sensitive, unsweetened coconut or almond milk will have far less effect on your blood sugar.
🥥 Some of our favorite dairy-free milk & creamer brands include: MALK, Elmhurst, Three Trees, Forager Project, New Barn Organics, Nut Pods, Laird Superfood
SERVE IT UP
Cozy up to this fall classic, crafted with wholesome, feel-good ingredients.
WHAT TO ORDER
Snackable tips, tricks, and fun facts for a healthier lifestyle.
Unlock the secrets to healthier choices at your favorite coffee spots with our quick guide. Focus on coffee, espresso, cold brew, or tea, and personalize with your preferred milk. Use syrups and sweeteners sparingly, and keep in mind that cafes use various brands of alternative milk. When in doubt, ask to see the label.
STARBUCKS ✭
- Cafe misto (uses less milk than a traditional latte) with 2% milk or almond milk
- Iced shaken espresso with 2% milk or almond milk
- Iced honey almondmilk flat white (order with 1 pump honey)
DUNKIN 🍩
- Brewed hot coffee with a splash of half & half and a dash of cinnamon
- Iced coffee with whole milk or oat milk (they use Planet Oat, which is lower in added sugar than most brands)
- Unsweetend iced tea with lemon and 1 packet of honey
BLUE BOTTLE 💙
- Cappucino with whole milk or almond milk
- Nola (iced or hot) with almond milk
- Iced matcha with almond milk
PEET’S ☕️
- Cafe latte with 2% milk or almond milk
- Brewed hot coffee with milk of choice or splash of half & half
- Iced pumpkin latte (stick to a small, and order with just 1 pump of syrup)
And while we’re talking caffeine… 👀👇🏻
My go to holiday drink!
How many magical creams and trendy serums have we wasted money on, only to be left with half-used jars? When skincare products don’t deliver, the answer lies within. True skin health starts at the cellular level, with deep hydration,elasticity, and a strong barrier. Enter Pique’s Radiant Skin Duo—a simple ritual of Sun Goddess Matcha and B·T Fountain electrolytes. Packed with antioxidants, ceramides, chlorophyll, and hyaluronic acid, it nourishes skin from within for a lasting glow! For a limited time get 20% off on Pique’s best sellers!
LET’S CONNECT
As we set out on this journey to create a community that loves nutrition as much as we do, your feedback is essential. Have a brand, topic, service, or business you want featured? Have thoughts on collaborating? Or just want to say hey 👋🏻? We want to hear all about it.
