Yogurt is a nearly perfect pregnancy food. It is rich in calcium and protein, low in fat (if you choose low-fat varieties), and filling. Some yogurts contain live active cultures, which are beneficial bacteria that are believed to enhance digestion, improve nutrient absorption, boost the immune system, and inhibit the growth of harmful bacteria in the digestive system. (Check the label for cultures such as L. bulgaricus, S. thermophilus, L. acidophilus, Bifidus, L. casei, and L. reuteri.)
Yogurt can be eaten plain or dressed up with fresh fruit or crunchy nuts. Blend it with berries to make a smoothie or spoon it onto cereal instead of milk. Mix it with peeled, chopped cucumber, fresh dill, and minced garlic to make an elegant sauce for fish or chicken. Or combine a cup of plain yogurt with 1/2 cup of salsa for a tangy, spicy vegetable dip.
Originally published in You & Your Baby: Pregnancy.
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