154 calories per cup
Get 3 servings of dairy per day
Yogurt has all the benefits of milk, plus active cultures that boost the number of germ-fighting bacteria along your intestinal walls, says Mueller. A healthy gut is super important because it can keep you from getting sick. People who eat yogurt most often are less likely to catch a cold than people who rarely eat the stuff, according to research. Like milk, yogurt contains calcium that not only boosts fat-burning but also helps you feel satiated, making it an ideal food for weight loss. “Try to buy yogurt that is less than a week old to ensure you’re getting the most benefit from the active cultures,” she says. (The later the product’s expiration date, the newer it is.) Opt for plain Greek yogurt: Most yogurt is packed with added sugar and high-fructose corn syrup.