Say Yes to Yogurt

If you've found yourself staring blankly at the wall of yogurt in the dairy aisle, you're not alone. From plain to probiotic, sugar-free to coloured syrup in a tube, the yogurt aisle just keeps getting bigger and bigger. But which dairy delights are worth all this deliberation?

With a few tips and tricks it is easy to skim the aisles and find the yogurt that's just right for you.

The Cream of the Crop

First, let's look at the facts: Yogurt , like milk, naturally contains 12 essential nutrients, including calcium, potassium, riboflavin and vitamin B12. One serving (3/4 cup) of plain non-fat yogurt packs in a whopping 10 grams of protein and 366 milligrams of calcium, all in just 100 calories.

Yogurt is udderly unmatchable when it comes to dairy products with health benefits. As a fermented food , yogurt boasts friendly bacteria, which promote healthy digestion and a strong immune system.

But it isn't only good for your bones and your bowels; it’s also good for your heart! Research shows that regular yogurt eaters tend to have a lower BMI, better blood sugar control, lower triglycerides and blood pressure, and higher HDL (healthy) cholesterol.

Get Cultured

Not all yogurts are created equal. But going beyond the marketing and reading nutrition labels will help you make the healthiest choice. Here are a few things to look for:

• Protein: All yogurt is packed with high-quality milk protein. But if you’re looking to boost your numbers, try Greek-style yogurt. After the straining process, it has twice as much protein as regular yogurt--meaning it's twice as satisfying.
• Sugar : Yogurt contains naturally occurring milk sugars (lactose), but watch out for added sugar. Steer clear of yogurts with sugar listed as one of the first three ingredients.
• Fat: Fat content depends on whether the yogurt is made with whole, low-fat or fat-free milk. The higher the fat, the higher the calories. Choose lower fat yogurts (1% or less) more often.
• Calcium: The amount of calcium can vary depending on what type of yogurt you choose. Look for those with a percent daily value (%DV) of at least 15% per serving.
• Vitamin D: Many yogurt producers use fortified milk, which means they also provide vitamin D. To boost the bone-building benefits, choose yogurt that provides at least 20% of your daily vitamin D.
• Probiotics: Adding probiotics after pasteurization bumps up the number of healthy bacteria. Read the ingredient list to make sure your yogurt contains live and active bacterial cultures to get the true pros of probiotics.

Milking the Benefits

Whether it’s in a tube or a tub, yogurt is a healthy snack that is easy to eat on the go. It also adds nutrition and richness to a variety of recipes. To up your daily dose, try these tasty tips:

1. Layer yogurt with fruit and high-fibre breakfast cereal to make a parfait.
2. Whip up a smoothie with yogurt, milk and frozen fruit.
3. Mix 1 teaspoon of mustard with plain yogurt to use instead of mayonnaise in tuna salad.
4. Top baked potatoes with plain Greek yogurt and chopped chives.
5. Blend vanilla flavoured yogurt with frozen berries for a nutritious treat.

Looking for a healthy dip for the fast-approaching Superbowl? Check out the Greek Style Dip from the Pure Prairie Eating Plan . With loads of nutrition and flavour to boot, it's sure to have crowds cheering for more.