I have heard this question Most of the time - "if not milk then what?" Let me guide you through it ;

1 Almond Milk - It is low-calorie, highly nutritious milk. Almond milk is a great source of vitamin E and D. It is also low in sugar.

2 Soy Milk - It is rich in protein naturally. it is also a good source of vitamin B, potassium and iron.

3 Oat Milk - It is also good for heart health as it helps in controlling bad cholesterol. It has a slightly sweet taste with a creamy and smooth texture. It is also rich in fibre.

4 Coconut Milk - It improves metabolism. It can also help you fight inflammation. It is also low in carbohydrates.

5 Rice Milk - Rice milk also has a mild sweet taste. It's a good alternative for those who are lactose intolerant. Rice milk contains more carbs as compared to other non-dairy milk.

6 Dry Fruits - Dry fruits are rich in calcium and other micronutrients which help to maintain healthy bones and strengthen them. Such as Dates, Figs, Almonds, Prunes and Apricots.

7 Seeds - They have 8 times more calcium than cow's milk. Such as Sesame Seeds, Sunflower seeds and Chia Seeds.

8 Green leafy vegetables - Intake of these vegetables with Calcium can ensure better functionality of your organs, along with a strengthened skeletal system. Such as Okra(Bhindi), Broccoli and Spinach.