27. You switch to almond milk to save calories and fat

THE RESULT: Less calcium and less protein.

THE FIX: Almond milk has a nutty flavor with a faint bitter background. It’s made from ground almonds that are mixed with water, and then fortified with nutrients and thickened with agents like lecithin and carrageenan for body. At 60 calories per cup, it has fewer calories than fat-free milk, but it also has less protein (1.1g) and calcium (7mg) compared to the 8.3g of protein and more than 300mg of calcium in each cup of milk. If you make the switch, be sure to find other sources of these nutrients or try another milk substitute.