Tart and Tangy, Sweet and Sassy
Yogurt, fresh or frozen, has about half your daily calcium requirement.
Whether your yogurt is made from cow’s milk or soymilk, it contains live, active, healthy bacteria. The mixture ferments and the microorganisms change the milk’s sugar (lactose) into lactic acid, which gives yogurt its tart, tangy flavor and firm, custard-like texture.
One cup of yogurt contains about 45% of the daily calcium required.
Contains key nutrients like protein, potassium, iodine and B vitamins.
May help to prevent osteoporosis, colon cancer, inflammatory bowel disease, high blood pressure, and yeast infections.
May help to regulate your digestive system and boost your immune system.
Those with mild lactose intolerance can usually enjoy yogurt and frozen yogurt.
Choose healthier versions that are low-fat or fat-free
Greek style yogurt is fat free or low-fat, while naturally creamy.
Low-fat yogurts have the same amount of milk fat as the milks from which they are made (2% and 1% milk).
Yogurt made from whole milk contains at least 3.25% milk fat.
Fat-free yogurts are made from skim milk.
Beware of sweeteners and fillers
Buy plain unsweetened yogurt and add your own fruit for flavoring.
Most low-fat and fat free yogurts contain more sweeteners than full-fat yogurts.
High calorie additions include sugar, honey, maple syrup, fruit juice, fruit juice concentrate and high fructose corn syrup.
Yogurt with fresh, frozen, dried or fruit preserves contain a fraction of a single serving of fruit.
Artificial sweeteners are common in “diet” yogurts and “sugar free” or “no sugar added” varieties.
Probiotics are the “good” bacteria that help promote a healthy digestive system.
Lactobacillus bulgaricus and Streptococcus thermophilus are in all yogurts.
Additional probiotics and cultures such as Bifidobacterium BB-12 are in some yogurts.
Keep it cold
Yogurt should be stored at 40 degrees Fahrenheit to maintain peak flavor and freshness.
Frozen yogurt can be healthy, but read the labels for hidden sugars.
Use it up
Love cereal? Trade in your milk for yogurt.
Substitute plain yogurt for mayonnaise, sour cream, cream cheese, and cottage cheese to cut calories and fat but retain moisture and creaminess in any recipe.
A smoothie with yogurt instead of ice cream is lower in fat and sugar.
Blend ½ cup of your favorite plain yogurt, half a banana, ½ cup of low fat milk and a cup of ice for a simple shake.
Use fruity yogurt instead of syrup on waffles and pancakes.
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