Yogurt Sense

By Joanne Chaconis, RD
Chief Clinical Dietician

It’s been around forever and it is a real powerhouse food. With calcium, protein and probiotics, yogurt “packs a punch.“ But as with most foods we find in our grocery aisles, there are many varieties to choose from. I hope the following guidelines are helpful:

The choice is up to you – whether you choose plain, unflavored, a traditional flavor like vanilla or strawberry, or some of the more contemporary flavors like kiwi lime pie, just use the following as guidelines for making an educated choice (per eight ounces) :

1.) No more than 200 calories. Remember that yogurt is processed mainly from milk (skim milk being about 80 calories per cup ). That means that extra ingredients should not be contributing an abundance of extra calories.
2.) Four grams of fat or less. No other fat is added to yogurt. If a label says more than four grams of fat, that means that whole milk or even cream was used.
3.) 30 grams of sugar or less. Milk naturally contains about 12 grams of sugar (lactose) per cup. Anything over that comes from fruit, honey, or sugar.
4.) At least six grams of protein. Less than that would suggest that the protein has been watered down with ingredients, such as sugar.
5.) At least 20 % of your daily value for calcium. That equals to 200 mg. (based on 1000 -1200 mg daily ).

Also, look for live active cultures. Known as “probiotics,” they may boost immunity and help prevent or manage constipation, diarrhea, bloating. Look for L. acidophilus and/or B. bifidum as these are the more potent forms.

Other points to consider: fruit flavored yogurts do not count as a fruit serving. If that is your aim, just add a cup of sliced fresh fruit to a small container of plain, fat free yogurt. If you prefer a drinkable yogurt, use the aforementioned points as your guide. And if you prefer or need to choose a soy yogurt, go ahead. Aside from it being made from soy rather then cow’s milk, the benefits/content are usually the same.