Healthy Food Guide for Yogurt

How to Enjoy Healthy Yogurt

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.

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Watch: See us make 10-minute frozen yogurt.

The Health Benefits of Yogurt

Pictured Recipe: Citrus Berry Smoothie

Why yogurt is good for you

What you get: One cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, riboflavin and B12.

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How to Shop for the Best Yogurt

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.

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Chilled Tomato Soup with Cilantro-Yogurt Swirl

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.

Chilled Tomato Soup with Cilantro-Yogurt Swirl

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Pictured Recipe: Creamy Tarragon Sauce

Creamy Tarragon Sauce

This sauce is like a creamy béarnaise sauce except it skips the butter, egg yolks and fuss. It's spiked with lemon juice, zesty Dijon mustard and, of course, tarragon. Try it with poached eggs or even grilled steak.

Creamy Tarragon Sauce

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Pictured Recipe: French Onion Dip

French Onion Dip

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.

French Onion Dip

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Green Beans with Creamy Garlic Dressing

Inspired by a Lebanese pasta dish, we toss steamed green beans with garlicky yogurt for an easy side dish. Try it with roast lamb.

Green Beans with Creamy Garlic Dressing

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Pictured Recipe: Pina Colada Yogurt Parfait

Pina Colada Yogurt Parfait

Take a trip to the tropics with our pina colada inspired parfait. It even makes a great breakfast when you need a sunny start to your day.

Pina Colada Yogurt Parfait

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Pictured Recipe: Seven-Layer Salad

Seven-Layer Salad

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.

Seven-Layer Salad

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Pictured Recipe: Spicy Yogurt Chicken

Spicy Yogurt Chicken

Plain yogurt is a magical ingredient in a marinade. It tenderizes chicken while keeping it moist and succulent. Add a little sweetener, something tart and warm spices--and you have a dynamite dish.

Spicy Yogurt Chicken

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Pictured Recipe: Yogurt-Garlic Sauce

Yogurt-Garlic Sauce

This savory sauce would excellent with grilled chicken or lamb.

Yogurt-Garlic Sauce

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More Healthy Yogurt Recipes

Calcium-Rich Recipes with Yogurt »

More Healthy Yogurt Recipes