To benefit: Your gut Swap out: Sour crea

To benefit: Your gut

Swap out: Sour cream

Add in: Nonfat plain Greek yogurt

Probiotics, found in yogurt, offer gastrointestinal health benefits, helping to alleviate diarrhea, constipation, inflammatory bowel disease, ulcers and lactose intolerance. Compare that to sour cream and it’s no contest.

We recommend Greek yogurt because it’s strained and, therefore, thicker, creamier and loaded with protein. In fact, Greek yogurt has more protein than regular yogurt, and, according to a 2007 article in The American Journal of Clinical Nutrition, protein helps you feel satisfied after a meal — more so than carbohydrates or fat — helping you to eat less overall. Kirkpatrick advises that you stay away from yogurts with fruit, which contain added sugars and will, as a result, sabotage weight-loss efforts. Nonfat plain Greek yogurt has the same creamy texture as sour cream but only about one-third of the calories.

Use it: You can use nonfat plain Greek yogurt in place of sour cream in tangy chicken marinade (with garlic, lemon juice and curry), shrimp or chicken salad, and dips. Try it on baked potatoes, or even use it in place of sour cream in cake recipes. http://ow.ly/i/45Q7i

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