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Super Food of the Month



The Facts

You’ve been told before that yogurt is chalk-full of “probiotics” – good bacteria that
live in your digestive tract and help your system work properly. A cup of yogurt can
do wonders for an upset stomach, as it is easy on your digestive system, satiates your
hunger, and adds good bacteria back into your body. Additionally, yogurt is rich in
calcium, which all young women need into order to build and protect their bones. In
addition to being rich in phosphorus, potassium, zinc, riboflavin, and Viamin 12, just
1 cup of yogurt provides nearly half of the recommended daily value of calcium for a

The Choices

With so many different kinds floating around the grocery store, a common question
is which kind of yogurt is the best? Greek Yogurt wins the prize for highest protein
content, as it provides about two times more protein than regular yogurt does. Read: a
low calorie, healthy snack that will keep you full for hours. Greek Yogurt is typically
thicker and tangier than regular yogurt, but for those of you who can’t stomach the tang
of plain Greek yogurt, many brands like Oikos and Chobani come in a variety of sweeter
flavors, options with fruit on the bottom, and granola or dried fruit mix-ins. Chobani
Greek yogurt is made with only natural ingredients, no preservatives, and no artificial
flavors. Yoplait has also recently launched a delicious line of Greek yogurts.
But What About My Sweet Tooth?!
Watching your calories but don’t want to sacrifice flavor? Yoplait offers dozens of fat-
free flavors that are 100 calories or less. Add a small handful (approximately ¼ cup or
less) of granola, raisins, or nuts, and you’ve got a crunchy, sweet snack that is loaded
with the perfect combination of protein and carbohydrates. Plain yogurts are typically the
lowest in sugar and sodium, but if you need something sweet, try adding a tablespoon of
agave (best choice!), honey, or maple syrup to your yogurt.
Getting It in the Dining Hall
With a tiny bit of forethought, yogurt can be easily incorporated into any meal or snack –
even at the dining halls. Try to get creative.
• At breakfast, try swapping a cup of yogurt for a cup of milk in your cereal bowl.
The result is a thicker, more satisfying bowl of your regular cereal.
• Stir in a tablespoon of crunchy or creamy peanut butter to plain or vanilla yogurt
and dunk apple slices into the mixture for a protein-packed dip.
• Spread a layer of plain yogurt onto a whole wheat tortilla or sandwich bread
instead of mayo for a lower-fat lunch option.
• Add a dollop of plain Greek or regular yogurt to the top of a baked potato or plate
of nachos instead of sour cream.
• Whisk together a few tablespoons of plain yogurt with balsamic vinegar or soy
sauce for an interesting, creamy take on salad dressing (trust me – don’t knock
it until you try it. Yogurt dressing on any salad is amazing! You heard it here
• Finally, sprinkle a handful of cereal, berries, nuts, or sunflower seeds into a small
cup of frozen yogurt for the ultimate healthy, satisfying dessert that’s as good for
the inside of your belly as it is for your waistline.
Ayla Kinney

Notre Dame '13

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