Fat-Free Greek Yogurt

Why it’s good for you: Greek yogurt counts toward your daily dairy intake, and it packs plenty of protein to keep you full for longer.

How to eat it: Add walnuts and banana for a supernutritious breakfast

Serving size: 6 oz.

Calories: 100

Recipe: Dr. Janet’s Pumpkin-Pie Yogurt Snack

Yield: 1 serving

Ingredients

1 6-oz. container of 0% (fat-free) Greek yogurt

¼ cup canned pumpkin puree (no sugar added)

2 packets Splenda with fiber (or sweetener of choice)

¼ teaspoon pumpkin-pie spice

2 tablespoons fat-free whipped cream

1 tablespoon chopped (diced) walnuts

Mix all ingredients together; top with whipped cream and walnuts if desired.

Nutrition per serving:

Calories: 170

Fat: 5 g

Cholesterol: 0 mg

Sodium: 70 mg

Carbohydrates: 16 g

Dietary fiber: 3 g

Sugars: 10 g

Protein: 17 g

Recipe from Janet Bond Brill, Ph.D., R.D., LDN, author of Cholesterol Down, Prevent a Second Heart Attack and the upcoming Blood Pressure Down