The health benefits of yogurt

The firm factor
Yogurt that is packaged, without being stirred, as soon as the milk and bacteria have coagulated is considered set or firm yogurt and is characterized by a jellylike texture. For fruit-on-the-bottom styles, the fruit is added to the container before the yogurt. To make stirred or drinkable types, the set yogurt is “broken” by stirring before it is packaged; flavouring and fruit are mixed in just prior to packaging. Generally firmness plays no role in the nutritional value of yogurt.

Types of yogurt
Dessertlike: Products such as Astro's La Crème and Danone Danissimo Extreme are sweeter treats than regular yogurt but still contain all the calcium, protein and vitamins that make yogurt healthy. But like any decadent dessert, they have extra calories and fat compared with the less tempting variety.

Drinks and smoothies: These are good for packing in lunches, but keep in mind that the juice or fruit added to create a more liquid consistency may reduce the calcium and protein concentrations. Look for products made with skim milk and those that list fruit content above sugar on the label.

Tube: Because kids can eat tube-packed yogurts without a spoon, they like these nutritious snacks. But like many kid-friendly foods, they often are high in artificial dyes and flavours. Also, they come in small sizes (approximately 60 grams per tube), so add other dairy products to your child's lunch to ensure she eats enough calcium-rich foods.

Making smart choices
Buy yogurts with high calcium and protein values (see page 3). When it comes to calorie, fat and sugar content, follow these guidelines:

Calories: Avoid products with more than one calorie per gram of yogurt. If you're trying to reduce your calorie intake, choose nonfat yogurt. Also, sucralose-sweetened products have fewer calories than those made with sugar.

Fat: Some yogurts are fat-free, while others have almost as much fat as ice cream. Choose yogurts that have less than two grams of fat per 100-gram serving -– unless you're buying yogurt for children under age two; they require more energy than adults and do not need to eat foods with a reduced-fat content.

Sugar: Look for products with less than 16 grams in a 100-gram serving. The amount listed on the label accounts for the added sugars (fructose, glucose or sucrose) and the sugar naturally present in any added fruit, as well as the natural sugar found in milk –- which yogurt is made with.

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