Yogurt

Dairy or Dairy Alternative

  • 8 oz nonfat fruited* or plain yogurt*
  • 8 oz nonfat yogurt* with ½ cup mixed berries
  • 8 oz nonfat yogurt* with 1 Tbsp slivered almonds, ground flax or wheat germ
  • 4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
  • 4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or English muffin
  • ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
  • ½ cup nonfat pudding
  • 1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
  • 1 oz part-skim mozzarella string cheese and 1 medium apple
  • 6 oz skim or reduced fat soymilk and 2 graham crackers
  • 8 oz skim milk or reduced fat soymilk and 1 piece of fruit

*120 calories or less per 8 oz portion

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Reviewed: 12/13