Fat Burning Basics
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| 36 Fat Burning Foods |
In this artice, you’ll discover how to lose 10 pounds a
month – a nice, safe loss of about two or two-and-a-half pounds a week –
painlessly. You’ll feel satisfied and more energetic than in the past without
feeling deprived.
Most Americans pack on those extra pounds by eating the
wrong things. Changing these poor eating habits is the key to long-term
success. Knowledge – along with the right food – is the key.
When humans lived in caves, they didn’t know anything
about preserving and storing food. They spent all their waking time and energy
hunting and gathering food. When they had it, they gobbled it down fast.
Instead of storing food in pantries or cupboards, they stored energy in their
bodies in the form of fat to burn during periods when there was little or
nothing to eat.
Each year, it was absolutely vital for them to put on a
good layer of fat during the warm sprint and summer months. That was the only
way they could guarantee their survival during the lean and mean winter months.
And since women bore the young, they needed more energy
to sustain themselves and their babies, and that meant they were usually
heavier.
Even though we no longer live in caves, we have
inherited and maintained this basic mechanism for fat storage from our hunting
and gathering ancestors.
Each one of us is born with a certain number of fat
cells. How many of these fat cells you possess depends on genetics. If you have
a lot of fat cells, maybe your ancestors were the biggest people in the tribe,
which was a good thing because they had the best chances of survival.
You can never get rid of fat cells, but – unfortunately – you can add to
them. Depending upon what you eat, your body will manufacture new far cells.
And like those you were born with, they never go away.
That doesn’t mean you’re doomed to be fat once you put
on extra pounds. It is possible to shrink fat cells. That’s what happens when you lose weight. You burn up the fat stored in those big
fat cells. Think of them as balloons. Burning off the fat inside them has the
save effect as letting the air out of a balloon.
A good weight loss program requires a certain amount of
intake restriction – the consumption of fewer calories. You burn off the fat by
eating less fat and becoming more active.
To guarantee a lifetime of weight-control success, you
have to change the type of foods you eat, so that you ingest less fat and still
get the vitamins, minerals, trace elements, protein, fat and carbohydrates your
body needs to thrive.
Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in
the long run.
That’s because humans are genetically protected against
starvation. During food shortages, our bodies slow down our metabolisms and
burn less energy so we can stay alive.
A part of our brain called the hypothalamus keeps us on
an even weight keep by creating a “set point.” That’s the weight where we feel
comfortable. The hypothalamus determines this point based on the level of
consumption it’s used to. It seeks to keep our weight constant, even if that
point is over what it should be.
When we drastically cut back our food intake, the brain
thinks the body is starving, and in an effort to preserve life, it slows the
metabolism. Soon the pounds stop coming off. Consequently, we grow hungry and
uncomfortable and then eat more. And then the diet fails.
How can you compensate for this metabolic slow-down? The
answer is that you have to change the nutritional composition of the foods you
eat. You will have to cut down on
total calories – that’s absolutely basic to weight loss. More
important, however, is reducing the percentage of total calories you are
getting from fat.
That’s how you’ll avoid starvation panic in your system. At the same time,
you reduce the amount of fat in your food, replacing it with safe, low calorie,
nutrient-rich plant foods. This will convince your brain that your body is
getting all the nutrition it needs.
In fact, you’ll be able to eat more food and feel more
satisfied while consuming fewer calories and fats.
Plant foods break down slowly in your stomach, making
you feel full longer, and they are rich in vitamins, minerals, trace elements,
carbohydrates and protein for energy and muscle-building. This allows your body
to burn off its excess stored fat.
Fat Burning Foods
Each one of the following foods is clinically proven to
promote weight loss. These foods go a step beyond simply adding no fat to your
system – they possess special properties that add zip to your system and help
your body melt away unhealthy pounds. These incredible foods can suppress your
appetite for junk food and keep your body running smoothly with clean fuel and
efficient energy.
You can include these foods in any sensible weight-loss
plan. They give your body the extra metabolic kick that it needs to shave off
weight quickly.
A sensible weight loss plan calls for no fewer that
1,200 calories per day. But Dr. Charles Klein recommends consuming more that
that, if you can believe it – 1,500 to 1,800 calories per day. He says you will
still lose weight quite effectively at that intake level without endangering
your health.
Hunger is satisfied more completely by filling the
stomach. Ounce for ounce, the foods listed below accomplish that better than
any others. At the same time, they’re rich in nutrients and possess special
fat-melting talents.
Apples
These marvels of nature deserve their reputation for
keeping the doctor away when you eat one a day. And now, it seems, they can
help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar)
levels in a safe, gentle manner and keep them
up longer than most foods. The practical effect of this is to leave you
feeling satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble
fiber in the supermarket. This type of fiber prevents hunger pangs by guarding
against dangerous swings or drops in your blood sugar level, says Dr. James
Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has
no sodium, saturated fat or cholesterol. You’ll
also get the added health benefits of lowering the level of cholesterol
already in your blood as well as lowering your blood pressure.
Whole Grain Bread
You needn’t dread bread. It’s the
butter, margarine or cream cheese you put on it that’s fattening, not the bread itself.
We’ll say this as often as needed – fat is fattening. If you don’t believe that,
ponder this – a gram of carbohydrate has four calories,
a gram of protein four, and a gram of fat nine. So which of these is really
fattening?
Bread, a natural source of fiber and complex
carbohydrates, is okay for dieting. Norwegian scientist Dr. Bjarne Jacobsen
found that people who eat less than two slices of bread daily weigh about 11
pounds more that those who eat a lot of bread.
Studies at Michigan State University show some breads
actually reduce the appetite. Researchers compared white bread to dark,
high-fiber bread and found that students who ate 12 slices a day of the dark,
high-fiber bread felt less hunger on a daily basis and lost five pounds in two
months. Others who ate white bread were hungrier, ate more fattening foods and
lost no weight during this time.
So the key is eating dark, rich, high-fiber breads such
as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average
slice of whole grain bread contains only 60 to 70 calories, is rich in complex
carbohydrates – the best, steadiest fuel you can give your body – and delivers
surprising amount of protein.
Coffee
Easy does it is the password here. We’ve all heard about
potential dangers of caffeine – including anxiety and insomnia – so moderation
is the key.
The caffeine in coffee can speed up the metabolism. In
nutritional circles, it’s known as a metabolic enhancer, according to Dr.
Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies
show it can help you burn more calories than normal, perhaps up to 10 percent
more. For safety’s sake, it’s best to
limit your intake to a single cup in the morning and one in the afternoon. Add
only skim milk to tit and try doing without sugar – many people learn to love
it that way.
Grapefruit
There’s good reason for this traditional diet food to be a regular part of
your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of
Florida. An average sized grapefruit has 74 calories, delivers a whopping 15
grams of pectin (the special fiber linked to lowering cholesterol and fat), is
high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a
fat and cholesterol fighter. The
additional benefit here is assistance in the battle against atherosclerosis
(hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather
than sugar to take away some of the tart taste.
Mustard
Try the hot, spicy kind you find in Asian import stores, specialty shops
and exotic groceries. Dr. Jaya Henry
of Oxford Polytechnic Institute in England, found that the amount of hot
mustard normally called for in Mexican, Indian and Asian recipes, about one
teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug
ephedrine do.
“But mustard is natural and totally safe,” Henry says.
“It can be used every day, and it
really works. I was shocked to discover it can speed up the metabolism by as
much as 20 to 25 percent for several hours.” This can result in the body
burning an extra 45 calories for every 700 consumed, Dr. Henry says.
Peppers
Hot, spicy chili peppers fall into the same category as
hot mustard, Henry says. He studied them under the same circumstances as the
mustard and they worked just as well. A mere three grams of chili peppers were
added to a meal consisting of 766 total calories. The peppers’
metabolism-raising properties worked like a charm, leading to what Henry calls
a diet-induced thermic effect. It doesn’t take much to create the effect. Most
salsa recipes call for four to eight chilies – that’s not a lot.
Peppers are astonishingly rich in vitamins A and C,
abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of
fat, low in sodium and have just 24 calories per cup.
Potatoes
We’ve got to be kidding, right? Wrong. Potatoes have
developed the same “fattening” rap as bread, and it’s unfair. Dr. John
McDougal, director of the nutritional medicine clinic at St. Helena Hospital in
Deer Park, California, says, “An excellent food with which to achieve rapid
weight loss is the potato, at 0.6 calories per gram or about 85 calories per
potato.” A great source of fiber and potassium, they lower cholesterol and
protect against strokes and heart disease.
Preparation and toppings are crucial. Steer clear of
butter, milk and sour cream, or you’ll blow it. Opt for yogurt instead.
Rice
An entire weight-loss plan, simple called the Rice Diet,
was developed by Dr. William Kempner at Duke University in Durham, North
Carolina. The diet, dating to the 1930’s, makes rice the staple of your food
intake. Later on, you gradually mix in various fruits and vegetables.
It produces stunning weight loss and medical results.
The diet has been shown to reverse and cure kidney ailments and high blood
pressure.
A cup of cooked rice (150 grams) contains about 178
calories – approximately one-third the number of calories found in an
equivalent amount of beef or cheese. And remember, whole grain rice is much
better for you than white rice.
Soups
Soup is good for you! Maybe not the canned varieties
from the store – but old-fashioned, homemade soup promotes weight loss. A study
by Dr. John Foreyt of Baylor College
of Medicine in Houston, Texas, found that dieters who ate a bowl of
soup before lunch and dinner lost more weight than dieters who didn’t. In fact,
the more soup they ate, the more weight they lost. And soup eaters tend to keep
the weight off longer.
Naturally, the type of soup you eat makes a difference.
Cream soups or those made of beef or pork are not your best bets. But here’s a
great recipe:
Slice three large onions, three carrots, four stalks of
celery, one zucchini and one yellow squash. Place in a kettle. Add three cans
crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and
one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic
powder. Boil, then simmer for an hour. Serves six.
Spinach
Popeye really knew what he was talking about, according
to Dr. Richard Shekelle, an
epidemiologist at the University of Texas. Spinach
has the ability to lower cholesterol, rev up the metabolism and burn away fat.
Rich in iron, beta carotene and vitamins C and E, it supplies most of the
nutrients you need.
Tofu
You just can’t say enough about this health food from Asia. Also called
soybean curd, it’s basically
tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has 86 calories and
nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu
contains calcium and iron, almost no sodium and not a bit of saturated
fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available, the
firmer tofus are goof for stir-frying or adding to soups and sauces while the
softer ones are good for mashing, chopping and adding to salads.
Potent Foods
It would be unrealistic to think you could successfully
lose weight and enjoy what you’re eating with a mere handful of foods, no
matter how delicious, nutritious and satisfying they may be. So we’re going to
add an extra roster of fat-fighting foods you can eat along with the great
foods mentioned in the last section.
They’ll lend different tastes and textures to every meal
and provide a wide range of vitamins, minerals, proteins and other vital
nutrients. Naturally, each one is high in fiber, low in fat and safe when it
comes to sodium content, too.
Many have crunchiness and flavor we’ve come to desire in
snack and nibbling foods. If you’re like most of us, you may have a real junk
food snacking habit – a habit you’re going to have to change in order to slim
down. Many of the foods in this section may be worthy substitutes.
Barley
This filling grain stacks up favorably to rice and
potatoes. It has 170 calories per cooked cup, respectable levels of protein and
fiber and relatively low fat. Roman gladiators ate this grain regularly for
strength and actually complained when they had to eat meat.
Studies at the University of Wisconsin show that barley
effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer
agents. Israeli scientists say it cures constipation better than laxatives -
and that can promote weight loss, too.
Use it as a substitute for rice in salads, pilaf or
stuffing, or add to soups and stews. You can also mix it with rice for an
interesting texture. Ground into flour, it makes excellent breads and muffins.
Beans
Beans are one of the best sources of plant protein.
Peas, beans and chickpeas are collectively known as legumes. Most common beans
have 215 calories per cooked cup (lima beans go up to 260). They have the most
protein with the least fat of any food, and they’re high in potassium but low
in sodium.
Plant protein is incomplete, which means that you need
to add something to make it complete. Combine beans with a whole grain – rice, barley, wheat, corn – to provide the amino
acids necessary to form a complete protein. Then you get the same top-quality
protein as in meat with just a fraction of the
fat.
Studies at the University of Kentucky and in the
Netherlands show that eating beans regularly can lower cholesterol levels.
The most common complaint about beans is that they cause
gas. Here’s how to contain that problem, according to the U.S.
Department of Agriculture (USDA): Before cooking, rinse the beans and remove
foreign particles, put in a kettle and cover with boiling water, soak for four
hours or longer, remove any beans that float to the top, then cook the beans in
fresh water.
Berries
This is the perfect weight-loss food. Berries have
natural fructose sugar that satisfies your longing for sweets and enough fiber
so you absorb fewer calories that you eat. British researchers found that the
high content of insoluble fiber in fruits, vegetables and whole grains reduces
the absorption of calories from foods enough to promote width loss without
hampering nutrition.
Berries are a great source of potassium that can assist
you in blood pressure control. Blackberries have 74 calories per cup,
blueberries 81, raspberries 60 and strawberries 45. So use your imagination and
enjoy the berry of your choice.
Broccoli
Broccoli is America’s favorite vegetable, according to a
recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It
delivers a staggering nutritional payload and is considered the number one
cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting
chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.
When you’re buying broccoli, pay attention to the color.
The tiny florets should be rich green and free of yellowing. Stems should be
firm.
Buckwheat
It’s great for pancakes, breads, cereal, soups or alone
as a grain dish commonly called kasha. It has 155 calories per cooked cup.
Research at the All India Institute of Medical Sciences shows diets including
buckwheat lead to excellent blood sugar regulation, resistance to diabetes and
lowered cholesterol levels. You cook buckwheat the same way you would rice or
barley. Bring two to three cups of water to a boil, add the grain, cover the
pan, turn down the heat and simmer for 20 minutes or until the water is
absorbed.
Cabbage
This Eastern Europe staple is a true wonder food. There
are only 33 calories in a cup of cooked shredded cabbage, and it retains all
its nutritional goodness no matter how long you cook it. Eating cabbage raw (18
calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup)
or coleslaw (calories depend on dressing) only once a week is enough to protect
against colon cancer. And it may be a longevity-enhancing food. Surveys in the
United States, Greece and Japan show that people who eat a lot of it have the
least colon cancer and the lowest death rates overall.
Carrots
What list of health-promoting, fat-fighting foods would
be complete without Bugs Bunny’s favorite? A medium-sized carrot carries about
55 calories and is a nutritional powerhouse. The orange color comes from beta
carotene, a powerful cancer-preventing nutrient (provitamin A).
Chop and toss them with pasta, grate them into rice or
add them to a stir-fry. Combine them
with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or
lamb to create flavorful dishes.
Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots
to soups and spaghetti sauce – they impart a natural sweetness without adding sugar.
Chicken
White meat contains 245 calories per four ounce serving
and dark meat, 285. It’s an excellent
source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but
most experts recommend waiting until after cooking to remove it because the
skin keeps the meat moist during cooking.
Corn
It’s really a grain – not a vegetable – and is another
food that’s gotten a bum rap. People think it has little to offer nutritionally
and that just isn’t so. There are 178 calories in a cup of cooked kernels. It
contains good amounts of iron, zinc and potassium, and University of Nebraska
researchers say it delivers a high-quality of protein, too.
The Tarahumara Indians
of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood
cholesterol and cardiovascular heart disease are almost nonexistent among them.
Cottage Cheese
As long as we’re talking about losing weight and
fat-fighting foods, we had to mention cottage cheese.
Low-fat (2%) cottage cheese has 205 calories per cup and
is admirably low in fat, while providing respectable amounts of calcium and the
B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetable
such a scallions and chives for extra zip.
To make it sweeter, add raisins or one of the fruit
spreads with no sugar added. You can also use cottage cheese in cooking,
baking, fillings and dips where you would otherwise use sour cream or cream
cheese.
Figs
Fiber-rich figs are low in calories at 37 per medium
(2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA
demonstrated that they contribute to a feeling of fullness and prevent
overeating. Subjects actually complained of being asked to eat too much food
when fed a diet containing more figs than a similar diet with an identical
number of calories.
Serve them with other fruits and cheeses. Or poach them
in fruit juice and serve them warm or cold. You can stuff them with mild white
cheese or puree them to use as a filling for cookies and low- calorie pastries.
Fish
The health benefits of fish are greater than experts
imagined – and they’ve always considered it a health food.
The calorie count in the average four-ounce serving of a
deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in
herring. Water-packed tuna, for
example, has 154 calories. It’s hard
to gain weight eating seafood.
As far back as 1985, articles in the New England Journal
of Medicine showed a clear link between eating fish regularly and lower rates
of heart disease. The reason is that oils in fish thin the blood, reduce blood
pressure and lower cholesterol.
Dr. Joel Kremer, at Albany Medical College in New York,
discovered that daily supplements of fish oil brought dramatic relief to the
inflammation and stiff joints of rheumatoid arthritis.
Greens
We’re talking collard, chicory, beet,
kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter
how hard you try, you can’t load a
cup of plain cooked greens with any more than 50 calories.
They’re full of fiber, loaded with vitamins A and C, and
free of fat. You can use them in salads, soups, casseroles or any dish where
you would normally use spinach.
Kiwi
This New Zealand native is a sweet treat at only 46
calories per fruit. Chinese public health officials praise the tasty fruit for
its high vitamin C content and potassium. It stores easily in the refrigerator
for up to a month. Most people like it peeled, but the fuzzy skin is also
edible.
Leeks
These members of the onion family look like giant
scallions, and are every bit as healthful and flavorful as their better-known
cousins. They come as close to calorie-free as it gets at a mere 32 calories
per cooked cup.
You can poach or broil halved leeks and then marinate
them in vinaigrette or season with Romano cheese, fine mustard or herbs. They
also make a good soup.
Lettuce
People think lettuce is nutritionally worthless, but
nothing could be farther from the truth. You can’t leave it out of your
weight-loss plans, not at 10 calories per cup of raw romaine. It provides a lot
of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond
iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula,
radicchio, dandelion greens, purslane and even parsley to liven up your salads.
Melons
Now, here’s great
taste and great nutrition in a low-calorie package! One cup of cantaloupe balls
has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew
balls has 62 calories and one cup of watermelon balls has 49 calories. They
have some of the highest fiber content of any food and are delicious. Throw in
handsome quantities of vitamins A and C plus a whopping 547 mgs of potassium in
that cup of cantaloupe, and you have a fat-burning health food beyond compare.
Oats
A cup of oatmeal or oat bran has only 110 calories. And oats help you lose
weight. Subjects in Dr. James
Anderson’s landmark 12-year study at the University of Kentucky lost three
pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to
their daily food intake and nothing else. Just don’t expect oats alone to
perform miracles – you have to eat a balanced diet for total health.
Onions
Flavorful, aromatic, inexpensive and low in calories,
onions deserve a regular place in your diet. One cup of chopped raw onions has
only 60 calories, and one raw medium onion (2.15” diameter) has just 42.
They control cholesterol, thin the blood, protect
against cholesterol and may have some value in counteracting allergic
reactions. Most of all, onions taste good and they’re good for you.
Partially boil, peel and bake, basting with olive oil
and lemon juice. Or sauté them in white wine and basil, then spread over pizza.
Or roast them in sherry and serve over paste.
Pasta
The Italians had it right all along. A cup of cooked
paste (without a heavy sauce) has only 155 calories and fits the description of
a perfect starch-centered staple. Analysis at the American
Institute of Baking shows pasta is rich in six minerals,
including manganese, iron, phosphorus, copper,
magnesium and zinc.
Also be sure to consider
whole wheat pastas,
which are even healthier.
Sweet Potatoes
You can make a meal out of them and not worry about
gaining a pound – and you sure won’t walk away from the table feeling hungry.
Each sweet potato has about 103 calories. Their creamy orange flesh is one of
the best sources of vitamin A you can consume.
You can bake, steam or microwave them. Or add them to
casseroles, soups and many other dishes. Flavor with lemon juice or vegetable
broth instead of butter.
Tomatoes
A medium tomato (2.5” diameter) has only about 25
calories. These garden delights are low in fat and sodium, high in potassium
and rich in fiber.
A survey at Harvard Medical School found that the
chances of dying of cancer are lowest among people who eat tomatoes (or
strawberries) every week.
And don’t overlook canned crushed, peeled, whole or
stewed tomatoes. They make sauces, casseroles and soups taste great while
retaining their nutritional goodness and low-calorie status. Even plain old
spaghetti sauce is a fat-burning bargain when served over pasta, so think about
introducing tomatoes into your diet
Turkey
Give thanks to those pilgrims for starting the wonderful
tradition of Thanksgiving turkey. It just so happens that this health food
disguised as meat is good year-round for weight control.
A four-ounce serving of roasted white meat turkey has 177 calories
and dark meat has 211.
Sadly, many folks are still unaware of the versatility
and flavor of ground turkey. Anything hamburger can do, ground turkey can do at
least as well, from conventional burgers to spaghetti sauce to meat loaf.
Some ground turkey contains skin which slightly
increases the fat content. If you want to keep it really lean, opt for ground
breast meat. But since this has no added fat, you’ll need to add filler to make
burgers or meat loaf hold together.
Four ounces of ground turkey has approximately 170
calories and nine grams of fat – about what you’d find in 2.5 teaspoons of
butter or margarine. Incredibly, the same amount of regular ground beef (21%
fat) has 298 calories and 23 grams of fat.
Buying turkey has become easy. It’s no longer necessary
to buy a whole bird unless you want to. Ground turkey is available fresh or
frozen, as are individual parts of the bird, including drumsticks, thighs,
breasts and cutlets.
Yogurt
The non-fat variety of plain yogurt has 120 calories per
cup and low-fat, 144. It delivers a lot of protein and , like any dairy food,
is rich in calcium and contains zinc and riboflavin.
Yogurt is handy
as a breakfast food – cut a banana into it and add the cereal of your choice.
You can find ways to use it in other types of cooking,
to – sauces, soups, dips, toppings, stuffings and spreads. Many kitchen gadget
departments even sell a simple funnel for making yogurt cheese.
Yogurt can replace heavy creams and whole milk in a wide
range of dishes, saving scads of fat and calories.
You can substitute half or all of the higher fat ingredients. Be
creative. For example, combine yogurt, garlic powder, lemon juice, a dash of
pepper and Worcestershire sauce and use it to top a baked potato instead of
piling on fat-laden sour cream.
Supermarkets and health food stores sell a variety of
yogurts, many with added fruit and sugar. To control calories and fat content, buy
plain non-fat yogurt and add fruit yourself. Apple butter or fruit spreads with
little or no added sugar are an excellent way to turn plain yogurt into a
delectable sweet treat.
