Thick and creamy, Greek yogurt offers double the protein of most yogurts and far less sugar. The lower carb levels (7 grams versus 25 grams in fruited yogurt) help keep blood sugar on an even keel. But protein may be the real advantage since many women have no clue, or rarely think about, how much protein they eat. And they should. Studies suggest that eating higher levels of protein (30 percent of calories) helps women with weight loss, muscle maintenance, and promotes healthier aging. The Institute of Medicine suggests 0.8 grams per kg body weight or 68 grams for a 150-pound woman.The right dose: Any amount. At a skinny 90 calories per six ounces and zero fat, it's a perfect portable snack.