The Benefits of Yogurt (Concl.)

10 Tips for Buying and Eating Yogurt
Here are 10 things to consider when buying and eating yogurt.

1. Decide Between Whole-Milk, Low-Fat, or Nonfat Yogurt
When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free. You probably have a favorite brand, with just the right texture or tang for your taste buds. If so, stick with it. But do check the label for sugar content. Some flavors and brands have more than others. And if you like a lower-fat yogurt, even better. There’s some question that while other components in dairy may be helpful to your health (calcium, vitamin D, probiotics, etc.), dairy fat may increase your risk of heart disease. Harvard University researchers recently analyzed data from the Nurses’ Health Study and concluded the data do suggest that a high intake of dairy fat is associated with a greater risk of ischemic heart disease in women.
Here are a few examples of some lower fat choices:

LOW-FAT YOGURT (6 ounces)
Calories
Fat (g)
Saturated fat (g)
Cholesterol (mg)
% Calories from sugar
Calcium (% Daily Value)
Vitamin D (% Daily Value)
Dannon Creamy Fruit Blends, Strawberry flavor
170
1.5
1
10
70%
20%
-
Dannon Activia, Blueberry flavor
165
3
1.5
7.5
62%
23%
-
Yoplait Original 99% Fat Free, Fruit flavored
170
1.5
1
10
63%
20%
20%
Yoplait Yo Plus Raspberry
165
2.2
1.5
15
58%
23%
15%
Stonyfield Farms Organic Low-Fat, Fruit flavored
130
1.5
1
5
68%
25%
-
"LIGHT" YOGURT (6 ounces)
Calories
Fat (g)
Saturated fat (g)
Cholesterol (mg)
% Calories from sugar
Calcium (% Daily Value)
Vitamin D (% Daily Value)
Dannon Light 'n Fit, Fruit flavored
60
0
0
<5>Dannon Light & Fit 0% Fat Plus
75
0
0
<5>Dannon Activia Light Fat Free Raspberry
105
0
0
<5>Yoplait Light, Fruit flavored
100
0
0
<5>Yoplait Fiber One Nonfat Yogurt (with 5 grams fiber)
120
0
0
<5>Weight Watchers Nonfat Yogurt (with 3 grams fiber
100
.5
0
5
48%
30%
30%

2. Choose Your Sweetener
The other decision is whether you want artificial sweeteners (which are used in most "light" yogurts) or whether you’re OK with most of the calories coming from sugar. If you are sensitive to aftertastes, you may want to avoid light yogurts. If you don't mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good.

3. Look for Active Cultures and Probiotics
To make sure your yogurt contains active cultures, check the label. Most brands will have a graphic that says "live and active cultures."
If you want to know which specific active cultures your yogurt contains, look to the label again. Under the list of ingredients, many brands list the specific active cultures. And different cultures are thought to have different benefits.

4. Team Yogurt With Flaxseed
Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt. A tablespoon of ground flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s, according to the product label on Premium Gold brand ground golden flaxseed.

5. Look for Vitamin D
When enjoying calcium-rich yogurt, why not choose one that also boosts your intake of vitamin D? Some brands list 0% of the Daily Value for vitamin D; others have 20%. (See the table above.)

6. Make Yogurt Part of the Perfect Snack
Make the perfect snack by pairing high-protein yogurt with a high-fiber food like fruit (fresh or frozen) and/or a high-fiber breakfast cereal. You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving.

7. Whip Up a Creamier Smoothie With Yogurt
Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt. Cup for cup, light and low-fat yogurt is higher in protein and calcium than light ice cream. It's also usually lower in fat, saturated fat, and calories.

8. Customize Your Yogurt
If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors. Here are a few ideas:
Add chopped strawberries (1/4 cup) and 1/8 teaspoon of vanilla extract to 6 ounces of plain yogurt to make Strawberries and Cream Yogurt.
Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make Pina Colada Yogurt.
Add 1 tablespoon of cool espresso or extra-strong coffee and 1 tablespoon of chocolate syrup to 6 ounces of plain yogurt to make Mochaccino Yogurt.
Add 1/4 cup chopped orange segments or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make Orange Burst Yogurt.

9. Eat Yogurt at Work
Buy some yogurt and keep it in the office refrigerator (don’t forget to put your name on it). On those days when you need a morning or afternoon snack, that yogurt will be ready for you.

10. Use Yogurt in Recipes
Yogurt works as a substitute ingredient in all sorts of recipes. Plain yogurt can take the place of sour cream in a pinch (over baked potatoes or garnishing enchiladas). You can also substitute a complementary flavor of yogurt for some of the oil or butter called for in a muffin, brownie, or cake recipe. It can replace all of the fat called for in cake mixes, too.
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Jacques' note:

Well, my good friends, that was quite a mouthful, right? (pardon the pun--) :-) --ENJOY and BENEFIT LOTS!
Yours in Wellness,
Jacques

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Courtesy: WebMD.com Newsletter