from a cow or goat (there are other more exotic animal sources such as water buffalo, but you are unlikely to find them in your local supermarket). Dairy milk often contains pesticides filtered through the animal's system, but organic milk is available. When dairy milk is used, low-fat or whole milk (rather than fat-free) is preferred for taste.

In addition to dairy milks, there are soy milks, rice milks, and almond milks—they are usually labeled “beverages” or “drinks.” These are good choices for those who cannot digest the lactose in cow's milk or who prefer a vegan diet. Like animal milk, nondairy milk is available in a variety of flavors at natural food stores and in “natural food sections” at large supermarkets. Nondairy milk varies in flavor from one brand to another and also in nutrient content. Read the labels and try several brands, particularly of soy milk, to find the one that meets your needs, both for nutrient content and taste. Organic nondairy milks are available.

protein powder
A mixture of dried soy products derived from soybeans or other plant-based protein sources, this powder is available in bulk by the ounce.

spirulina
A form of algae high in protein, low in fat and cholesterol, and filled with vitamins, minerals,