Dairy Products that Taste Good and Lower In Fat (cont.)

The trick with yogurt is figuring out whether you want artificial sweeteners (many of the "light" yogurts have them) or whether you're OK with most of the calories coming from sugar. Basically, the fruit-flavored yogurts have low-fat milk listed as the first ingredient, with some type of sugar as the second ingredient, and fruit for the third.

Design Your Own Flavored Yogurt

To create your own flavored yogurt, start with whatever brand of plain yogurt you like, and stir in all sorts of foods and flavors into it until you get something you really like. Here are a few ideas from my kitchen to yours:

  • Stir 1/4 cup chopped strawberries and 1/8 teaspoon of vanilla extract into 6 ounces of plain yogurt to make Strawberries and Cream Yogurt.
  • Stir 1/8 cup canned crushed pineapple and a tablespoon of flaked or shredded coconut into 6 ounces of plain yogurt to make Pina Colada Yogurt.
  • Stir a tablespoon of cool espresso or extra strong coffee and a tablespoon of chocolate syrup into 6 ounces of plain yogurt to make Mochaccino Yogurt.
  • Stir 1/4 cup of chopped orange segments or mandarin oranges and a tablespoon of reduced-sugar orange marmalade into 6 ounces of plain yogurt to make Orange Burst Yogurt. - Elaine Magee, MPH, RD

If you're sensitive to aftertastes in artificially sweetened products, you'll probably want to avoid the "light" yogurts. There are quite a few "light" yogurts to choose from and they all taste pretty good, as long as you don't mind the taste of aspartame. We've listed the major brands below.

The other option? Regular, lowfat, or fat-free yogurts. You probably already have your favorite brand that has just the right texture or tang for your taste buds. If so, stick with it! Check the nutrition information label of your favorites for grams of sugars, though. Some flavors and brands have more than others. Here are a few examples below.

LOWFAT YOGURT (6 ounces)
Calories
Fat (g)
Saturated fat (g)
Cholesterol (mg)
% Calories from sugar
Yoplait Original 99% Fat free (fruit flavored)
170
1.5
1
10
63%
Dannon Fruit Blends lowfat (fruit flavored)
170
1.5
1
10
73%

"LIGHT" YOGURT (6 ounces)
Calories
Fat (g)
Saturated fat (g)
Cholesterol (mg)
% Calories from sugar
Dannon Light 'n Fit Creamy (fruit flavored)
100
0
0
less than 5
40%
Dannon Light 'n Fit (fruit flavored)
90
0
0
less than 5
58%
Yoplait Light (fruit flavored)
100
0
0
less than 5
56%

Drink Your Yogurt?

I've got to admit that the thought of drinking my yogurt from a bottle didn't excite me at first. Then I got my hands on Yoplait's raspberry-flavored Nouriche yogurt smoothie and I loved it! Granted, there is plenty of sweetener (the first two ingredients are nonfat milk and nonfat yogurt, but the next two are sugar and high-fructose corn syrup), but each bottle also contributes 10 grams of protein and a hefty dose of vitamins and minerals (about 25% of the Daily Value for vitamin A, along with calcium, vitamin D, folic acid, vitamin C, vitamin E, etc.).

My editor chimed in to say that she really enjoys Dannon's Light'n'Fit Smoothie. It comes in three flavors -- her faves are Strawberry Banana and Mixed Berry. It's only got 5 grams of protein, but it's also got only 80 calories, mostly due to the use of Splenda sweetener. (Editor's Note: If you hate it, blame me, not Elaine.)

YOGURT SMOOTHIES (11 ounces)
Calories
Fat (g)
Saturated fat (g)
Cholesterol (mg)
% Calories from sugar
Yoplait Nouriche nonfat yogurt smoothie (rasp, tropical, or strawberry)
290
0
0
5
63%
Dannon Light'nFit
80
0
0
0
5%
 

©1996-2005 WebMD Inc. All rights reserved.



STAY INFORMED

Get the Latest health and medical information delivered direct to your inbox!