Dietitian Strategies for Selecting a wholesome Yogurt


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Takeaway: For a higher-protein, lower-sugar option, choose Greek yogurt or skyr. For a higher-calcium yogurt, choose traditional. When reading the label, look for a yogurt that provides at least 15–20% of your daily value for calcium. To choose a healthy yogurt, pick the brands with the least sugar per serving. This means as little as possible over the 10–15 grams per cup (245 grams) that is already present from lactose. The USDA’s Dietary Guidelines recommends choosing a low-fat or nonfat yogurt.

Some nonfat yogurts contain artificial sweeteners, though nowadays you. Basically, choose those that keep the ingredient list simple. With all of the benefits that yogurt offers naturally, and all of the choices available to us on the shelf, try choosing the ones without artificial colors, sweeteners and multiple thickeners. Try to sweeten naturally with fruit, honey, or agave nectar.

Choose What Tastes Great!Choose Plain Yogurt (or choose sweetened or flavored yogurt very carefully). Look for 20 or fewer grams of carbohydrates per 5.3-ounce serving (150 grams).

Avoid artificial sweeteners (and flavors and colors, while you’re at it) if you can. Yogurt, especially the Greek variety, has skyrocketed in popularity in the last decade. This is good news. Yogurt is a wonderful food, whether for breakfast or.

Tips for Choosing a Yogurt Everyone’s personal tastes are different. In general, I would recommend selecting a plain version of yogurt that you like. For me, I prefer a low-fat to full fat type of greek or icelandic style yogurt because I find it creamier and like the flavor. Plain low-fat milk or soy yogurt provides lean protein and calcium without excessive amounts of fat and added sweeteners. Low-fat yogurt is made from milk with 0.5% to 2% milk fat.

This strikes a balance between taste and fat calories. Regular milk o. A little Yogurt 101 for you: Yogurt is made by adding bacteria to milk, which naturally contains a type of sugar (yes, a carb) called lactose, explains dietitian Scott Keatley, RD, of Keatley.

The trend toward whole-fat dairy can be a challenge for dietitians when counseling clients on yogurt selection. The DGA recommend limiting the intake of calories from saturated fats to less than 10% per day. This recommendation is based on evidence that replacing saturated fats with unsaturated fats is associated with reduced risk of CVD.

List of related literature:

Horizon Organic Blueberry Lowfat Blended Yogurt (1 container): 26/2.

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

Plain low-fat yogurt is the healthiest and most digestible form.

“Prescription for Dietary Wellness: Using Foods to Heal” by Phyllis A. Balch CNC
from Prescription for Dietary Wellness: Using Foods to Heal
by Phyllis A. Balch CNC
Penguin Publishing Group, 2003

N onfat Greek yogurt has almost twice the protein (15 to 20 grams in 6 ounces) of regular nonfat yogurt (9 grams in 6 ounces), making it an optimum lean protein source for phase 1.

“State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet” by James O. Hill, Holly Wyatt, Christie Aschwanden
from State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet
by James O. Hill, Holly Wyatt, Christie Aschwanden
Rodale Books, 2013

Plain, organic yogurt without sugar is the best kind to buy.

“IBS For Dummies” by Carolyn Dean, L. Christine Wheeler
from IBS For Dummies
by Carolyn Dean, L. Christine Wheeler
Wiley, 2011

low­fat yogurt and nonfat yogurt calls for a minimum of 8.25% MSNF in the fermented mix “before the addition of bulky flavors.”

“Manufacturing Yogurt and Fermented Milks” by Ramesh C. Chandan, Arun Kilara
from Manufacturing Yogurt and Fermented Milks
by Ramesh C. Chandan, Arun Kilara
Wiley, 2013

In this respect, more studies will be expected to be carried out before commercializing the yogurt-derived nutritive products such as ω − 3 enriched yogurt, vegetable oil yogurt, health-promoting yogurt, fat-substitute yogurts, cholesterolfree yogurt, vitamin-enriched yogurt, or bifidogenic yogurt.

“Development and Manufacture of Yogurt and Other Functional Dairy Products” by Fatih Yildiz
from Development and Manufacture of Yogurt and Other Functional Dairy Products
by Fatih Yildiz
CRC Press, 2016

Biodynamic yogurt plain, unflavored and full fat yogurt is best and is a great source of protein and healthy bacteria for the intestines.

“The Liver Cleansing Diet” by Sandra Cabot MD
from The Liver Cleansing Diet
by Sandra Cabot MD
SCB International, 2014

In a small bowl, combine a single-serve container of nonfat (0%) vanilla Greek yogurt (made with real sugar, not artificial sweetener) with 1 small (about 2¾) apple of your choice (Red Delicious, Golden Delicious, Granny Smith), skin on, sliced, 1 tablespoon rolled oats, 1/8 teaspoon ground cinnamon, and cashews.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

The healthier alternative: Mix 1/2 cup plain yogurt with 1/2 cup fresh fruit, such as blueberries or raspberries.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Plain yogurt is a much better bet, with 6 g protein, 6 g carbs, and a few grams of fat.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Non fat or low fat foods have been processed. There are no cows that produce non fat milk. Fat is useful because it contains vitamins and it gives people the “full” feeling after eating. If i love to eat meat, whats my healthiest options?

  • Guys. lost a ton of fat does not need to be hard (I used to think it did). I’ll give you some tips right now. Look for a popular fat burn secrets called Custokebon Secrets (google it). Thanks to it I’ve lost crazy amounts of fat. I should not even be speaking about it cause I do not really want lots of other guys out there running exactly the same game but whatever. I am just in a great mood today so I will share the wealth lol.

  • This video has great advice, but I am confused about the best diet plan which i need to use, only because I have never used any. Anyone tried using the Custokebon Secrets? I’ve noticed many people talk about incredible things about Custokebon Secrets.

  • Wow, I am sad to see that you are not Vegan. We have no right or good reasons for eating dairy which is also known as calves milk from a mother cow. Milk that was intended biologically for baby calves but instead are killed and their milk is wasted by being used to produce yogurt, cheese, and other products. None of this is healthy or intended for human consumption. Cows milk causes cancer, heart disease, obesity, diabetes, prostate cancer, etc. Really I wish you could read up on the treatment of dairy cows and how they suffer and the murder of their baby calves. It is horrific. It is a horror show for the cows and for our bodies.

  • I wonder if there is yogurt of goat/sheep milk… I see the milk and cheese a lot, but never stuff like yogurt or butter made from such milk.

  • Low fat and non fat DO have added sugar. A ton of carbs. I’m an MD and admittedly NOT a nutritionist.
    Are you an MD? Or just calling yourself a Doctor?

  • People need to remember, you can’t just jump over to all of this stuff, slowly start to incorporate this kind of stuff into your meal, remember: take as long as you need, as long as you try, you can do this.

  • Psyche truth……I think I’m in Love with you!…I don’t see a ring in your hands…would you be my girlfriend?
    That’s if you’re Available of course!…f;)

  • Yogurt not Greek Yogurt Turkish food!!!!!!!!! This style Turkish styl NOT greek TURKISH TURKISH TURKISHHHHH Why copyyyy Turkish foodddd….. This is copy offoffcially…. Turkish people hate This idea because Yogurt Turkish ORGINAL OWN TURKISH FOOODDDDDDDDDDDDDDD NO greek TURKISH OKYYYYY

  • Yes, I too am guilty of jumping through weight loss plan to others as well, I do believe that I need to have tested every single weight-loss system that was available, but eventually not one of them helped me to shed and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets mainly because my mate who told me incredible things about it and so far to date I’ve effectively dropped 15 pounds in 3 weeks!

  • I’ve been eating that dannon light & fit since forever. Thank you for this video I know what to look out for when reading the labels. ❤️

  • As expert, I’m sure Custokebon Secrets can be great way to lost a ton of weight. Why don’t you give it a shot? maybe it is going to work for you too.

  • Corrina, you forgot to talk about Dannon Yogurt that is sold at Sam’s Club and Dairy Queen possibly at Costco also. I have known about Yogurt Culture for many years e.g. we made our own in quart jars over night in the oven i.e. 3-4 quarts about every week… we even mixed that with jello for a beautiful desert.
    I believe this kind of yogurt is very good for your health and helps to prevent cancer. The hardest job your body has is removing waste through the expulsion of fecal matter and some is stored in the organs and has to be removed and as a result some tissue is removed as well and that is known as cancer. I know that sounds pretty dirty but we can drink lots of water to help prevent our body from being eaten in the process of digestion of matter we call food… sorrry! but our food is killing us as is also our environment. We have a cure for that as well but that requires higher learning from the Holy bible.

  • Plus, make your own smoothie with organic fruit.. blueberries, raspberries, strawberries,
    etc… Buy a grass fed yogurt! You’ll do your body good! Better yet juice like we do too!
    Juicing is great for your body with organic veggies & fruits! Try Hemp Seeds, Chia Seeds, almond, peanuts all very good….

  • Corrina, why don’t you tell something about soy milk? Everybody says there’s a lot of preservatives and toxic substances in this type of milk. Is that true or just rumors?

  • Hi Corrina.. Please let me know whether Dannon All natural Plain yogurt whole milk is good one..???I checked ingredients list. It contains cultured grade a milk only. But at the bottom of the label it’s written that “contains active yogurt cultures including L.ACIDOPHILUS”

  • Waaaaait! What about activia? I just bought a 12 pack to start eating. I’ve been drinking only water for almost a month now, and I’m slowly losing taste for sugary things. I’m going to have to read the box!

  • I read lots of superb opinions on the net about how Fopobiacne Secrets can assist you get rid of your acne problem. Has anybody tested out this popular acne remedy?

  • Mistake! Greek yogurt is not yogurt. Why? If yogurt is squeezed out of the whey it is no longer yogurt, it is already another product. Kind of a sour cream.

  • I’ve lost about 17 pounds of my very own body weight just after I put to use this particular diet weight. It’s miraculous to have a possible effect from this. I loved precisely how speedy this diet program give good results! There’s an incredible difference in the manner that my attire fit in and also a perfect side-by-side photographs of a 6 day difference! Google can help you to discover it. Weight program’s name is Peyton Huno†az
    good luck

  • …She is correct! A lot of yogurts have way too much sugar! Read the label people!
    LOL! We only buy grass fed at our home! Do NOT like animals being treated badly!
    Plus, cage free organic eggs!!

  • I recently switched to plain whole milk yogurt then I add honey and vanilla to it. I always added strawberries and blueberries and organic granola and sometimes banana to it too. This is my breakfast staple. Is this the best choice? If not, how can I vamp this breakfast to the best breakfast staple?

  • What about the fact that animal fats that come together with dietary cholesterol, which is only not necessary, but also a significant risk factor of the leading causes of human death such as heart disease and stroke?

  • Trimona Yogurt is way to hard to find.Even the stores listed on there website I went to 2 Whole Foods stores looking for this yogurt and they didn’t carry it. Could you do another video on yogurt that is good carried in the regular grocery store?

  • So.. in order for people to have dairy, female cows are forcibly impregnated with a metal rod up their cervix. They then become pregnant for 9 months and they form a very close bond with their baby, in the exact same way that human mothers do. Within 24 hours, the baby calf is taken away from the mother and this causes the cow and the baby calf extreme distress. The mother will try to follow her baby as far as she possibly can and when her baby is gone she will cry and mourn for days. She will go to the same place where she last saw her baby and cry. Then the whole process starts again when the farmers forcibly impregnate her again, and she goes through the same cycle over and over again until her body cant take it anymore, and then she is slaughtered. As for the calves, if it’s a male calf they are killed for veal and if it’s a female they will live the same tragic fate as their mothers. Please watch this 5 minute video that explains the dairy industry:

  • Your promotion of animal secretions is unethical and anachronistic. There is no excuse for ignorance, now that the world has the internet. There can be few people who are still ignorant of the cruelties of the dairy industry. The most tragic and upsetting is the knowledge that there are people who DO know about the cruelties, but don’t care and continue to support the dairy industry by buying it’s products. Cows are artificially inseminated raped, because it is against their will. Their babies are stolen from them soon after birth. A mother cow mourns just as a human mother would. Her baby is taken away and confined to a small pen in darkness darkness and the lack of free movement keeps his flesh ‘veal’ tender and then he is killed. His mother meanwhile, is kept as a slave, mostly these days, in sheds never seeing the light of day, never feeling grass under her hooves, never feeling the warmth of the sun robbed of her milk that was meant for her baby. And then when she can no longer get pregnant and produce milk, she too is killed. You and others who advocate eating dairy (which is also, from a health point of view, erroneous and dangerous information, as dairy is acidic, congestive pus that causes countless health issues), you are ensuring that the cruel practises of the dairy industry continue. Well done.

  • withyou78 if you don’t like or agree with the channel stop watching and leaving negative comments. Rolls eyes.Great video Corrina:)!

  • Thanks for the video. I liked aspects of it, but do have a few suggestions: I gave you over 18 minutes of my time, and yet there was no discussion at all of calories, protein, or options other than Trimona for a really good yogurt. Even if you do not feel that concerns about calories (or even protein) in yogurt is that important, it would definitely have been worth addressing for the sake of many of your viewers. But still, there were also beneficial things in your vid, so pls don’t take this as a slam. Maybe you have a video on making your favorite yogurt mixes that would be good. Cheers,

  • You are very informative on your channels. Please let me know what brand of probiotics you use. I was told some companies add things to them that are not good for you. Thanks

  • I don’t know whether you’ve it in the US:  a yogurt-like drink called Vitagen or Yakult, both Japanese products.  It advertises that it helps digestion and cleanse your stomach and intestines.  It tastes like sour milk but has fruit flavouring and sugar added.

  • Make sure to get no-fat milk so that you won’t get none of the fat-soluble vitamins or omega 3s that are naturally occurring in the fat; instead, you will get the superior synthetic, cheapest, lowest quality fat-soluble vitamins because they are so much better. She also didn’t recommend organic and 100% grass-fed dairy because the milk from mass-produced, feedlot cows is much healthier for you.

  • Why would you buy low-fat junk full of sugar in the first place? Common misconception that fat makes you fat when it’s the sugar and carbohydrate creates the problems.

  • Anybody tried the Custokebon Secrets (just search it on google)? I’ve noticed many awesome things about this popular diet plan program.

  • Im Bulgarian. I know yogurt, OK. The best Yogurt is in glass jar to reserve the bacteria. Best bacteria is Bacilicus Bulgaricus. Even Japanese buy form Bulgaria. Period

  • Yep, I don'[t eat low fat dairy products. I’m pretty convinced it’s a factor in this modern obesity and diabetes epidemic. I suspect the attraction of low fat dairy for food producers is a measurably longer shelf life. Better for profits. Not better for health.

  • In the USA dannon is the yogurt that made it a billion dollar industry..IT made it when no one ate it and DURING this time and in its early successful years it was not a corporate PSYCOPATHIC institutional organ of abuse…once corporate take over as will hapoen with/to all things profitable or influential make no mistake it became a instrument of abuse. This is the model make no mistake

  • I just discovered your videos few weeks ago from an ad on Facebook.. I think.
    I’ve been enjoying watching and am learning quite a bit.
    I want to comment that I have been eating Dannon Oikos triple zero blended Greek nonfat yogurt.
    That’s a plain as I can

  • I love these videos because they are so informative, but absolutely hate the music. The volume is so loud, and frankly its just unnecessary all together. It is distracting from the information being provided. Please change!

  • When it comes to probiotics, why doesn’t anyone mention that most of the time, those strands are from dairy?? I feel bad for those of us who are lactose-intolerant. Why don’t they use fruit and veggie based strains??