Various cultures claim yogurt as their own creation, but the 2,000-year old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium- and protein- rich goop a day.
Substitutes: Kefir, soy yogurt
Fit It In: Yogurt topped with blueberries, walnuts and honey is the ultimate breakfast or dessert
Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
Power Smoothie: Blend
1 cup low-fat yogurt
1 cup fresh or frozen blueberries
1 cup carrot juice
1 cup fresh baby spinach for a nutrient-rich blast.