By SANDRA R. RICHARDSON

By SANDRA R. RICHARDSON

Extemion Afent

Yogurt has long been one of a dieter’s favorite foods because it is not only low in fat, but it is also very healthy.

Yogurt is milk that has been fermented with several types of bacteria. The bacteria changes part of the sugar in the milk (lactose) to lactic acid. It is this acid that gives yogurt its flavor.

Plain yogurt has basically the same nutrients as milk. It is one of the best food sources for calcium, a nutrient necessary for growth and health of teeth and bones. Yogurt also contains high quality protein, but like milk, it is low in vitamin C and mineral iron.

This milk product can be a valuable part of a lower-fat diet and lifestyle. To cut back on fat, choose yogurts made from low-fat milk. Only 22 percent of the calories from low-fat yogurt is from fat, while 48 percent of the calories of whole-milk yogurt are from fat.

One can become confused when counting the calories found in yogurt. Low-fat yogurts usually have non-fat milk solids added to them to make them thicker. This adds more protein which increases the number of calories. Strange as it may seem, plain low-fat yogurts (144 calories per cup) contain a few more calories than plain whole milk yogurt (139 calories a cup).

Fruit-flavored yogurts often are higher in calories than might be expected. The fruit itself doesn’t add many calories, but the various forms of sugar (sugar, honey, glucose, dextrose, fructose, com syrup) that are usually added with the fruit can increase the calories to anywhere from 220 to 280 a cup, depending on the brand. Vanilla and coffee flavors are lower than fruit flavors. An alternative is to add fruit without sugar at home.

Try using yogurt in different ways to capture its great nutritional qualities. The Vegetable Garden Dip offers a nutritious and tasty way to enjoy those fresh raw vegetables. If you’ve been looking for an out-ofthe-ordinary dressing, the Creamy Curry Dressing will surely meet the