What to know before you buy

What should you know before you hit that overwhelming dairy aisle? Here’s a rundown of your yogurt options.

• Greek-style yogurt: Greek yogurt is strained to create a rich, creamy texture — and has twice as much protein as regular yogurt. “For managing your weight, try Greek yogurt,” Zumpano says. “It has more protein, which can help you feel fuller longer.”
• Traditional yogurt: Regular old yogurt is also a good source of protein and other nutrients, though it doesn’t pack quite the same protein punch as Greek yogurt. But some people prefer its milder taste and thinner texture, so it’s worth a try.
• Flavored yogurt: Fruity picks and other flavored yogurts can contain a lot of sugar, but the amount varies by brand. If you can’t resist, try to pick a flavor with less than 120 calories per container and no more than 12-13 grams of sugar.
• Whole-milk yogurt: This extra-creamy option is a good choice for growing babies, toddlers and children, who need the extra fat for growth and development. But it’s high in saturated fat, so it may not be the best pick for older kids and adults. If you’re looking for something a little creamier, choose a 2% milk fat instead of full fat.
• Nondairy yogurts: Yogurts made from soy, almond or coconut milk are good options if you have a dairy sensitivity or eat a vegan diet. They can be a good source of protein and heart-healthy fats. But some are high in sugar, so read labels carefully. Coconut milk yogurt is also high in saturated fat, so watch your portions accordingly.

Dress your yogurt for success

Unsweetened yogurt gets two thumbs up from many dietitians. But some people are put off by its tart taste. If you’re still getting used to plain yogurt, try these tricks until your taste buds adapt:

• Dress up plain yogurt with fresh or frozen fruit, vanilla extract or a sprinkle of cinnamon.
• Swap in Greek yogurt to replace some of the sour cream or mayonnaise in dips, dressings and soups. You’ll get the benefits of yogurt and cut some saturated fats from your diet.
• Add Greek yogurt to fruit smoothies for an extra boost of protein and creamy texture.

Once you start adding a dollop of yogurt here and there, you’ll discover all sorts of ways to enjoy this versatile food.