Yogurt is so much more than it once was. These days there’s fat-free, low-fat, and whole milk varieties as well as yogurt alternatives made from soy milk, cashew milk, almond milk and coconut milk. Choose drinkable yogurts when you are on the go.

Most choices are loaded with nutritional benefits — think protein and calcium — and there are also yogurt options that aren’t as healthy (like those with cookie and candy mix-ins) that have more added sugar, and less yogurt. Those with fruit or fruit flavors have added sugar as well. Even plain, unsweetened yogurt and yogurt drinks contain sugar but it’s naturally occurring and is not the same as “added sugar,” which should be moderated. Fortunately, the nutrition facts panel on packages breaks down the sugar content of foods into total sugar and added sugar so you can be aware.

As mentioned, two of the biggest nutritional gems in yogurt are protein and calcium. Because of the way they’re processed, Greek- and Icelandic-style yogurts are more concentrated and contain more protein and calcium than traditional yogurt. Protein helps promote satiety among other benefits. Calcium plays roles in both bone health and blood pressure maintenance.

Helpful hints: If you’re looking to try a new yogurt, keep these tips in mind.

Alternatives: Some yogurt alternatives don’t provide the same nutrient profile as traditional yogurt. If you’re choosing one of these, choose other foods over the course of the day to make up the difference in protein and calcium.

Self-sweeten: If plain yogurt is too tart, sweeten it with a drizzle of honey. You’ll most likely add less than the manufacturer does when they flavor yogurt.

Smoothie base: Yogurt and yogurt drinks make great, protein-rich bases for smoothies.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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