Adding Yogurt to Your Diet

What to look for in yogurt

Yogurt can be a healthy addition to a snack or meal. Some yogurts are healthier than others. What should you look for when buying yogurt?

• Protein content. Yogurt made with milk is a rich source of protein. Plant-based yogurts have less protein, but some brands have more than others.

• Live active cultures. Yogurt with probiotics can support gut or gastrointestinal health.

• No added sugars or lower amounts (less than 10 grams).

• Fat content. Choose 0% fat yogurt if you intend to eat nuts or other fats like avocado. If snacking only on yogurt and fruit or yogurt and vegetables, you can pick the 2% yogurt.

• Lactose content. The lactose content is lower in yogurt than in milk. If you have lactose intolerance to yogurt, pick a lactose-free or plant-based option that has both protein and live active cultures.

 

Healthy yogurt recipes

Rainbow yogurt parfait

Ingredients

• 1/4 cup purple grapes
• 1/4 cup blueberries
• 1 kiwi, peeled and diced
• 1 mandarin orange, peeled and cut
• 2-3 strawberries, hulled and sliced
• 6-8 ounces plain Greek yogurt
• 2-3 tablespoons low-sugar granola

Directions

1. Wash, peel, and cut all the fruit.

2. Measure out granola.

3. In a clear container, alternate layers of yogurt, granola, and fruit. For example, spread yogurt in the bottom, then sprinkle a small amount of granola, and then add grapes. Repeat for each type of fruit.

Servings: 2

 

Peanut butter yogurt dip

Ingredients

• 1 5.3 ounce container plain yogurt or no sugar added vanilla yogurt
• 1-2 tablespoons unsweetened peanut butter (only ingredients should be peanuts and salt)

Directions

1. Gently mix peanut butter and yogurt together until combined.

2. Dip apples, pretzels, or celery in yogurt for a balanced and healthy snack.

Servings: 1-2 for a snack depending on dietary needs

 

Ranch yogurt dip

Ingredients

• 1 5.3 ounce container of plain 2% yogurt
• 1 packet of ranch dip mix (any brand)

Directions

1. Gently mix 1.5 teaspoons ranch mix into plain yogurt. If desired, add additional ranch mix to taste.

2. Serve with cut up vegetables of your choice for a balanced and healthy snack.

Servings: 1-2 for a snack depending on dietary needs

 

Homemade vegetable dip

Ingredients

• 1 cup plain yogurt
• 2 teaspoons dried parsley
• 3/4 teaspoon garlic powder
• 3/4 teaspoon onion powder
• 1/2 teaspoon dried dill weed
• 1/4 teaspoon salt
• Freshly ground black pepper to taste

Directions

1. Gently mix spices into yogurt.

2. Serve with cut up vegetables of your choice for a balanced and healthy snack.

Servings: 1-2 for a snack depending on dietary needs

 

See the Nutrition and Weight section of our online library for more resources.