Low-fat or Nonfat Kefir
"Going Greek" is all the rage in the yogurt arena right now, but could kefir
be the next big thing? Kefir is a cultured milk drink that's thick and tangy (sort of like a drinkable yogurt) — and like other dairy products, it crams a lot of good nutrition into a small package. One cup of plain, nonfat kefir (90 calories) provides 11 grams of high-quality protein, along with 30 percent of the daily value for calcium and a blast of tummy-friendly probiotics. Plus, it's low in lactose, which means it's generally a safe dairy option for people with lactose intolerance
. Flavored varieties like strawberry, blueberry, and peach are delicious but contain added sugar, so just make sure you account for the extra calories. You can enjoy a glass of kefir straight-up, add it to fruit smoothies, or use as a substitute for buttermilk in recipes. Companies have even started making frozen kefir — a yummy, ice-cream-like treat.