Nonfat yogurt

Why it’s good for you:  Osteoporosis, intestinal problems, and even cancer

One in every three women after age 50 will fracture a bone because of osteoporosis. In women over 45 years of age, osteoporosis accounts for more days spent in hospital than diseases like diabetes, myocardial infarction and breast cancer. Getting enough calcium is paramount to preventing this epidemic, and yogurt is an excellent source of calcium, supplying 62% more than an equal amount of milk (488mg vs 300mg, respectively). In addition, thousands of studies, spanning decades of research consistently show that encouraging the growth of healthy bacteria in the digestive tract could boost immunity and also lower the risk for a wide variety of disorders, ranging from diarrhea, certain allergies, and lactose intolerance symptoms to irritable bowel syndrome and colorectal cancer. The best place to get the right bacteria is in plain, nonfat yogurt, with recent studies also showing that women who include the right kind of yogurt into their daily diets are less likely to suffer from bladder or vaginal infections. Surprise! Korean Kimchi also is a good source of that healthy bacteria – lactobacilli, while the cabbage itself lowers breast cancer risk.

How to include more in your diet:  Look for yogurt with the right bacteria, such as Lactobacillus acidophilus, Bifidobacterium, and L. rhamnosus. If possible, yogurt also should be fortified with vitamin D, which not only improves calcium absorption but might lower your risk for a host of ills, from multiple sclerosis to colon and breast cancer. Eat your yogurt plain or sweeten with a little jam or fresh fruit; layer with fruit and granola in a parfait; use in smoothies, as a topping with fruit on pancakes, or incorporate into dips (i.e., mix plain, custard-style yogurt with strawberry jam, almond-flavored liqueur such as amaretto, Splenda, and vanilla extract as a dip for kiwi, strawberries, and other fruit).