What to Look For in a Yogurt

(HealthCastle.com) Are you overwhelmed by the variety of yogurt products available on the dairy shelves? If so, you are not alone.

Yogurt 101

If you eat yogurt to supplement milk intake: Choose low kcal with low saturated fat.

• The USDA Dietary Guidelines recommend 3 - 4 servings of dairy products a day for most people. If you are drinking 1 - 2 servings of milk and are having a serving or two of yogurt daily, choose a yogurt product with less than 120 kcal and 1g of saturated fat per 4 oz serving. (If your yogurt is in a 6 oz container, choose one with less than 150 kcal and 1.3g of saturated fat.) We are delighted that many yogurt products meet these criteria. Some are even much lower in calories and are fat free (and trans fat free too)!

If you eat at least 3 servings of yogurt to replace milk: Choose low kcal, high calcium, trans fat free and Vitamin D fortified.

• In addition to being low in calories, look for a yogurt product that contains at least 15%DV (Daily Values) of calcium per 4 oz serving if you do not eat any other calcium-rich foods. If you eat at least 3 servings of yogurt a day, you would probably like to have one containing no trans fatty acids. Surprisingly, unlike milk, not all yogurt products are fortified with Vitamin D, so it pays to read the labels.

If you eat yogurt to reap its health benefits for a healthier gut: Look for a specific strain.

• Many studies have reported that eating yogurt with active culture (also called probiotics) can improve bowel functions. Certain strains, such as L bulgaricus, S thermophilus, L casei, have been well studied for their health benefits on the bowel in humans. Look for the words "active culture" or "live culture," or look for one of these strains on the labels.

If you eat yogurt as a dessert or treat and only eat it occasionally: Choose any kind.

Disclaimer: This article does not cover yogurt drinks and tubes. No product endorsement is intended in this article.