Yogurt, also spelled yoghurt, yogourt or yoghourt, is a food produced by bacterial fermentation of milk. The bacteria used to make yogurt are known as yogurt cultures. The fermentation of lactose by these bacteria produces lactic acid, which acts on milk protein to give yogurt its texture and characteristic tart flavor. Cow's milk is commonly available worldwide and, as such, is the milk most commonly used to make yogurt. Milk from water buffalo, goats, ewes, mares, camels, and yaks is also used to produce yogurt where available locally. The milk used may be homogenized or not. It may be pasteurized or raw. Each type of milk produces substantially different results.

We’re all familiar with pairing yogurt with fruit, yogurt parfaits and adding yogurt to smoothies, but yogurt can play in the savory sandbox as well. Share these tips and recipes with your friends and family and they may just say “yogurt to be kidding me, this is great!”

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Yogurt is a good source of calcium, vitamin D, and many other nutrients like potassium, which can help in maintaining healthy blood pressure. Not all yogurts are fortified with Vitamin D. Read the Nutrition Facts Label to verify.

The good bacteria in yogurt (Lactobacillus bulgaricus and Streptococcus thermophilus) help keep digestive systems healthy. Some yogurts contain additional live probiotic bacteria that is added to help increase the benefits to the digestive and immune systems.

Buying unsweetened, plain yogurt allows for flexibility in controlling the sugar and calories. You can add fruit for sweetness at home.

What’s the difference between regular yogurt and Greek yogurt?

• Both regular and Greek yogurt are made from the same ingredients but vary in nutrients.
• Greek yogurt is thicker, creamier, and isn’t as sweet in comparison to regular yogurt.
• Plain Greek yogurt has less sugar and more protein.
• Regular yogurt tends to have more calcium than Greek yogurt.
• Both types of yogurts are a great source of probiotics.
   

Tips & Ideas to Share 

Yogurt is a versatile food that can stand on its own or partner with other foods, both sweet and savory, adding a creaminess to recipes and helping to cool some spicier dishes. It can even be used as a full or partial substitute for other ingredients when preparing food.

Tips for cooking and substituting with yogurt:

• Replace plain yogurt for mayonnaise on sandwiches and in cold salads (e.g., egg salad, tuna salad, potato salad, coleslaw) and other side dishes, such as elote.
• Blend a creamy, low fat salad dressing using yogurt.
• Substitute plain yogurt for sour cream in or when topping foods like soups, burritos, and nachos.
• Create a dip for fruit or coat fruit in yogurt and freeze it for a frozen treat.
• Replace for butter in baking. It is best to follow a 1:1 ratio.
• Use yogurt-based sauces or marinades for meats.

The United States Department of Agriculture's Food Safety and Inspection Service inspects only meat, poultry and egg products. The United States Food and Drug Administration inspects other foods. Yogurt can be stored in the refrigerator (40 ºF) one to two weeks or frozen (0 ºF) for one to two months. Soft cheeses such as cottage cheese, ricotta or Brie can be refrigerated one week but they don't freeze well. Hard cheeses such as cheddar, Swiss and Parmesan can be stored in the refrigerator six months before opening the package and three to four weeks after opening. It can also be frozen six months.

Processed cheese slices don't freeze well but can be kept in the refrigerator one to two months. Milk can be refrigerated seven days; buttermilk, about two weeks. Milk or buttermilk may be frozen for about three months. Sour cream is safe in the refrigerator about one to three weeks but doesn't freeze well.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what dairy or fortified soy items to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Include dairy in the morning

Enjoy a bowl of unsweetened cereal with low-fat or fat-free dairy milk or soy beverage. Or, top plain low-fat or fat-free yogurt with a serving of fruit and nuts to include two more food groups.

Look for calcium sources

If you don’t consume milk, look for calcium-fortified foods – some breads and orange juices, and soy products like tofu and soy yogurt. Some leafy green vegetables, like kale and collard greens, also also good sources of calcium.

Fit dairy into meals

Prepare oatmeal and canned condensed soups with low-fat or fat-free dairy milk or fortified soy beverage instead of water. Adding milk or soy beverage to smoothies, quiche, and mashed potatoes is another good idea.

Create your own dressing

Blend plain low-fat or fat-free dairy yogurt, lemon juice, and dried or fresh herbs such as basil and parsley for a salad dressing. This can also be a quick and healthy veggie dip.

Drink up!

Grab a glass of milk. A cup of low-fat or fat-free dairy milk or fortified soy beverage is an easy way to drink a healthy calcium snack.

Snack on homemade cheese spread

Blend low-fat ricotta cheese with herbs such as oregano and dill, and sprinkle on some chopped green onions. Serve with whole grain crackers.

The benefits of healthy eating add up over time, bite by bite.