We know that yogurt is a healthy food and great source of calcium. We also know that it is a source of much-touted "probiotics", which are bacteria that help to boost your immune system. The problem that I find is not so much finding yogurt, but picking ONE. When we get to the dairy aisle we are more often than not confused as to what to get. Some look like candy, others sound like they should be in the cold and flu section. You'd think this would be a simple thing but noooo........However, understanding the nutritional value of this food is worth it. Here are some tips:1. Plain yogurt is in fact not the only healthful kind. It doesn't matter what the flavor is, be it strawberry cheesecake, blueberry or banana.2. Ensure that the yogurt in question is no more than 200 calories. Remember, yogurt is made from milk and one cup of fat-free milk is no more than 86 calories. Any other ingredients should not add more than 100 or so more calories.3. The yogurt should have 4 grams of fat or less. The fat content tells you what type of milk was used, whole, or skim. Anything over 4 probably means that whole milk or cream was used.4. Some sugar is needed for taste, but this should not be more than 30 grams or so. Anything that has high fructose corn syrup in it should be avoided as this can lead to weight gain.5. Any yogurt worth buying should have at least 6 grams of protein. Less than that is an indication that the milk used has been watered down with sugar, gelatin or cornstarch. Take a look at the Xtreme Fat Burn System for tips on achieving a healthy weight. You can read also about lipitor without prescription