In response to rising milk prices in India, which have increased by ₹2 per litre from brands like Amul and Mother Dairy, consumers are exploring affordable nutritional alternatives. Health experts suggest incorporating soy products and chickpeas into diets as they are rich in protein. Peanuts, often called the 'almonds of the poor', are a cost-effective source of protein and healthy fats, making them a great snack option. For calcium, ragi and sesame seeds are highly recommended; ragi can be consumed in various forms, while sesame seeds can be added to a range of dishes. Additionally, including green leafy vegetables like spinach and fenugreek can enhance overall nutrition, despite their lower calcium content compared to milk. It's advised that individuals consuming less milk diversify their diet with these nutrient-rich foods.