Plain low-fat milk or soy yogurt provides lean protein and calcium without excessive amounts of fat and added sweeteners. Low-fat yogurt is made from milk with 0.5% to 2% milk fat. This strikes a balance between taste and fat calories. Regular milk or soy yogurt contains a moderate amount of protein, although many Americans already obtain adequate protein in their diets. Light yogurts are lower in calories and fat, but may contain more sweeteners and additives to make them more appealing to eat. Some sweetened yogurts deliver three or more teaspoons of added sugar. Use plain yogurt as a foundation for a nutritious, filling breakfast. Yogurt can also be incorporated into other meals.
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