This week’s super food is plain, non-fat Greek yogurt. Six creamy ounces offers only 90 calories and provides many of the vitamins and minerals that are lacking in the typical American diet such as: Vitamin D, calcium and phosphorus. These vitamins and minerals are essential for energy and the maintenance of strong bones and teeth — peak bone density is reached by age 18.

Even though this yogurt contains 0 grams fat, it promotes satiety (feeling of full) because of its high protein content.

Plain, non-fat Greek yogurt is very versatile. One option for a sweet treat: fold in 2 tablespoons non-fat whipped topping and a dash of cinnamon into one container of yogurt for a fruit dip; or add Italian seasoning to container of yogurt for a veggie dip. You also could use it as a marinade, as a substitute for oil in baking, as a substitute for mayonnaise in a deviled egg recipe or mix it with honey mustard and apple cider vinegar for a tasty fat-free salad dressing.

Lindsey Hester, RD

Registered Dietitian,
The Memorial Hospital