Super Food # 1: Low-fat yogurt
Goal: 3 to 5 servings a week
What it does: As a health food, yogurt is almost as old as, well, good health itself. But experts say evidence continues to accumulate that reveals its benefits in many new and exciting ways.
�There is a suggestion [that yogurt] may decrease the risk of breast cancer,� Somer says. �And there�s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men.� Additionally, she says, yogurt can help reduce the risk of stomach ulcers and vaginal infections.
Enjoy a cup of yogurt at breakfast, lunch, or snack to help meet the U.S. Dietary Guidelines recommendation for three servings of low fat dairy each day. �It�s loaded with bone-healthy calcium -- something every woman needs more of at every age,� Somer says. One cup of yogurt has about 448 mg of calcium, compared to just 300 for eight ounces of skim milk.
The key, according to Somer, is to choose a low fat yogurt with live cultures -- like Lactobacillus acidophilus. And do check the label, Somer advises. Some store brands may not have the level of cultures found in more established brands.
Also important: Skip the fruit-on-the-bottom or other flavored varieties. �Too much sugar,� says Somer, who also reminds us that, no, those two blueberries on the bottom of the container do not constitute a serving of fruit!
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