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