Milk is one of the easiest sources of protein, calcium and vitamins, and if you have a lactose intolerance of dairy milk there are now many alternatives that you can buy including Rice milk, Almond milk, Hazelnut milk, and other combinations that you may need to experiment with. Sometimes after dairy milk these other varieties seem to taste "strange" but with perseverance you can adapt to these flavours and even start enjoying your protein in a cup of milk. Semi skimmed milk is different to whole milk as it has been "skimmed" of it's fat.
|Milk (Semi Skimmed)||Per 100g|
|Energy (Calories)||50 kcal|
|Vitamin B2||0.3mg (16% of RDA)|
|Vitamin B12||0.9µg (90% of RDA)|
|Calcium||124.0mg (16% of RDA)|
|Phosphorus||97.0mg (12% of RDA)|