Delicious Dairy Do

In one study of obese dieters, people who ate three 6-ounce servings of fat-free yogurt three times a day lost 22 percent more weight and 61 percent more fat than people who cut calories but didn’t add yogurt. Eating yogurt also helped them maintain lean muscle mass, which is often lost during dieting. And, yogurt-eaters lost 81 percent more fat in the stomach area.

Even if you’re not trying to lose weight, yogurt can be part of a quick, healthy breakfast, or a snack any time of day. Stir in fresh fruit and sprinkle whole-grain cereal on top of your yogurt for extra protein, complex carbohydrates and fiber. Yogurt is also a good source of calcium and vitamin D, which are needed for strong bones. Be sure to look for yogurt that’s low-fat or fat-free.