Yogurt is an excellent food on its own, for breakfast or for a snack. Yogurt is high in calcium, is easy to digest and may reduce yeast infections and improve immune function. If you're tired of eating yogurt plain, though, dress it up by adding crunchy fruit, nuts or natural cereals. Or rethink yogurt and serve it as a dip.
Fruit
Diced apples add crunch and texture to yogurt, without adding fat or many calories. Try tart apples, such as Granny Smith or McIntosh for extra flavor. Although apples are available year-round in most grocery stores, they are harvested from late summer to late fall, and taste best through mid-winter. Most fruits have a somewhat soft texture, but red grapes have a sweet, firm texture that adds crunch, as well.
Healthy Cereals
Try whole-grain, natural cereals, such as granola, to add crunch to yogurt. Read granola labels, though, because some brands are high in fat and sugar. Look for granola sweetened with natural sweeteners or honey. Raisins and dried fruit add calories, but are a good source of fiber and nutrients.
Tree Nuts
Top yogurt with a handful of tree nuts, such as almonds, pecans or walnuts. It's true that nuts are high in fat, but most of the fat is heart-healthy unsaturated fat, and according to the U.S. Food and Drug Administration, eating 1.5 oz. of nuts daily may reduce the risk of heart disease. The fat, protein and fiber in nuts provides a feeling of fullness, which may help you eat less throughout the day. Nuts are a good source of nutrients, as well. One oz. of almonds provides 35 percent of the recommended daily value for vitamin E. Limit your consumption to a handful of nuts on granola daily.
Dips
For a change of pace, use yogurt as a dip. Dip apples, grapes and graham crackers in fruit yogurt or add dill to plain yogurt for a zesty dip for carrots, cucumbers and other crunchy vegetables. Yogurt has less fat than sour cream, making it a healthy choice for a vegetable dip. Toddlers and preschoolers usually enjoy dipping foods and may eat more fruits and vegetables when you offer yogurt in that fashion.
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