When it comes to yogurt, variety is key.  Low-fat, high calcium,  greek, plain, flavored, even sprinkled yogurts are full of good things, like protein, and  nutrients.

"They keep us full for a longer period of time, they are good for maintaining and building muscle mass over a course of a life span, and many of them are rich in calcium and vitamin d and they contain that live and healthy bacteria that's good for the digestive tract."

But sometimes it's tough to decide which one to choose. Nutrition experts say it all depends what you are looking for.

Greek yogurt seems to be the hottest item in the dairy section these days.   Packed, sometimes with twice as much protein than regular yogurt, many people say they like it for its consistency and taste.  Greek yogurt differs because the whey, or liquid top in regular yogurt, is filtered through,  which makes greek yogurt creamier and gives it a tangier flavor.  

"Some companies actually add whey back, and that's a very valuable protein."

If you're trying to load up on calcium, or watching your fats, salt and sugars, dietitians says it's best to read the labels,  because different brands have different nutritional content.

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