Who knew there was so much healthy goodness packed into a creamy cup of yogurt? Low-fat and nonfat yogurt offers an ideal blend of protein and carbohydrates as part of a healthy breakfast, for an energy-packed snack or as a tasty addition to healthy sauces and recipes.
Not only does the calcium in yogurt help to keep your bones strong, but it may also help you shed pounds. Some studies suggest that weight-loss diets that include three to four daily servings of dairy foods are more effective than conventional diets.
Another reason to smile: the probiotics (live active cultures used to ferment foods) in yogurt may also protect against gum disease. Researchers from Japan recently found that people who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. These same probiotics may also improve digestion and boost immunity too.
What you get: One cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, riboflavin and B12.
Shopping Tip: Some yogurts can be closer to dessert than to a healthy snack. Don’t let fat and added sugars spoil a good thing; avoid whole-milk yogurts and choose low-fat versions that can be just as creamy. In many fruit-flavored low-fat yogurts, the "fruit" is really jam (i.e., mostly sugar). Opt for low-fat plain yogurt and stir in fresh fruit or a natural sweetener, such as maple syrup or honey, to suit your taste.
This fresh take on gazpacho—a chilled tomato soup—is spiked with chopped chipotle peppers, which add a deep, smoky heat to the dish. The cilantro-yogurt swirl balances the heat from the chiles and makes a beautiful garnish. Serve this soup as a starter for dinner on a warm summer evening.
In our homemade version of French onion dip, we simmer chopped onions in broth and use reduced-fat sour cream and yogurt for the familiar rich and creamy flavor. All told, our version has 12 grams less fat and nearly 50 percent less sodium per serving than the original.
More Healthy Yogurt Recipes