Yogurt
A tasty way to boost the immune system

Yogurt’s claim to fame is live cultures, also called probiotics or beneficial bacteria. They are responsible for turning milk into yogurt, and once in your body, they may help replenish healthful bacteria to aid in digestion in the intestinal tract. Even people with lactose intolerance may find they can digest yogurt without discomfort. Like milk, yogurt promotes strong bones and is a good source of calcium and protein. Research shows that, as part of a low-fat, low salt diet, calcium from dairy products also promotes healthy blood pressure.* 

MyPyramid recommends 3 servings of low-fat or non-fat dairy products every day†. Count one serving as 8-ounces of milk or yogurt, and 1 1/2 ounces of low fat cheese.

Yogurt can be a delicious choice every day:

• Use plain yogurt as a base for sauces such as the dill sauce in our salmon recipe in the menu at right
• Top waffles or pancakes with fruit-flavored yogurt as an alternative to syrup
• Substitute plain, nonfat or low-fat yogurt for up to half the mayonnaise used in tuna, chicken, and potato salads
• Cool down your favorite Mexican dishes with a touch of plain nonfat or low-fat yogurt instead of sour cream

*  DASH diet, National Heart, Lung and Blood Institute, http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_e_dash.htm
† Based on a 2,000 calorie diet