Credit: Randy Mayor

Yogurt is a creamy cultured milk with all the normal benefits of dairy―bone-strengthening calcium, heart-healthy potassium, and filling protein―plus a pleasant tangy taste. Choose low-fat or fat-free, non-flavored versions to minimize saturated fat and added sugar, which inflate the calorie count. One serving of nonfat Greek yogurt (which is strained to remove most of the whey or liquid, making it thicker) contains seven additional grams of protein and half the sodium of regular nonfat yogurt. But you’ll find three times the calcium (about one-third of a day’s recommended amount) in the regular variety. A cup of either counts as one of the three recommended daily servings of dairy.

Greek nonfat yogurt
(8 ounces)
121 calories
151 milligrams calcium
20 grams protein
83 milligrams sodium

Regular nonfat yogurt
(8 ounces)
127 calories
450 milligrams calcium
13 grams protein
175 milligrams sodium