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    10 Tips for Buying and Eating Yogurt

    Here are 10 things to consider when buying and eating yogurt.

    1. Decide Between Whole-Milk, Low-fat or Nonfat Yogurt

    When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free. You probably have a favorite brand, with just the right texture or tang for your taste buds. If so, stick with it. But do check the label for sugar content. Some flavors and brands have more than others.

    Here are a few examples:

    Low-Fat Yogurt

    Calories

    Fat

    Saturated fat

    Cholesterol

    % Calories from sugar

    Calcium

    Vitamin D

    (6 ounces)

    (g)

    (g)

    (mg)

    (% Daily Value)

    (%Daily Value)

    Dannon Creamy

    Fruit Blends,

    Strawberry flavor

    170

    1.5

    1

    10

    70%

    20%

    --

    Dannon Activia,

    Blueberry flavor

    165

    3

    1.5

    7.5

    62%

    23%

    --

    Yoplait Original

    99% Fat Free,

    Fruit flavored

    170

    1.5

    1

    10

    63%

    20%

    20%

    Stonyfield Farms

    Organic Low-Fat,

    Fruit flavored

    130

    1.5

    1

    5

    68%

    25%

    --

    "Light" Yogurt

    Calories

    Fat

    Saturated fat

    Cholesterol

    % Calories from sugar

    Calcium

    Vitamin D

    (6 ounces)

    (g)

    (g)

    (mg)

    (% Daily Value)

    (%Daily Value)

    Dannon Light 'n Fit, Fruit flavored

    60

    0

    0

    <5

    47%

    20%

    20%

    Yoplait Light, Fruit flavored

    100

    0

    0

    <5

    56%

    20%

    20%

    2. Choose Your Sweetener

    The other decision is whether you want artificial sweeteners (which are used in most ''light'' yogurts) or whether you’re OK with most of the calories coming from sugar. If you are sensitive to aftertastes, you may want to avoid light yogurts. If you don't mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good.

    3. Look for Active Cultures and Probiotics

    To make sure your yogurt contains active cultures, check the label. Most brands will have a graphic that says ''live and active cultures.''

    If you want to know which specific active cultures your yogurt contains, look to the label again. Under the list of ingredients, many brands list the specific active cultures. For Activia by Dannon, for example, L.Bulgaricus, S.Thermophilus, and bifidobacterium are listed. This particular yogurt contains the probiotic culture bifidus regularis, which works to regulate your digestive system. So if constipation is your challenge, this might be the probiotic for you.

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