Yoghurt, it seems, has joined the ranks of superfoods like broccoli and green tea. A stroll down the refrigerator aisle will find claims that yoghurt can do everything from boosting your immunity to helping you lose weight. No question, yoghurt is healthy. Whether it can live up to all the other claims is still under investigation.

All yoghurt in the US and Canada is made by fermenting milk with probiotics - Lactobacillus bulgaricus and Streptococcus thermophilus - according to the UC Berkeley Wellness Letter (September 2009). The bacteria convert milk sugar (lactose) into lactic acid, giving yoghurt its characteristic tang. Some yoghurts contain additional bacterial strains.

Probiotics (meaning 'for life' as opposed to antibiotics) are live microorganisms that supposedly provide health benefits when present in sufficient number in the intestinal tract. Different strains are thought to have various physiological effects. They are said to help rebalance the bacteria naturally present in the large intestines. A growing number of manufacturers boast that their products have unique probiotics or other special ingredients that make them even healthier.

Builds immunity

Do they really work? The claims include yoghurt for immunity, yoghurt for digestive health, yoghurt for heart health, yoghurt with antioxidants and yoghurt for weight loss. Currently, at least one of those claims is the subject of a class-action lawsuit for unproven health claims. But no company has been required to change its yoghurt labels or advertising yet.

The bottom line is that yoghurt is a good food choice - high in calcium, protein, potassium and other nutrients. One cup of yoghurt supplies nearly half your daily calcium needs. Just don't eat it for its medical benefits, write the editors of the UC Berkeley Wellness Letter. When choosing yoghurt, choose the low-fat or non-fat versions. For the most nutrients, buy plain yoghurt and add fresh fruit. Yoghurt add-ins worth seeking out include vitamin D, extra calcium and sterols if you have high cholesterol. Probiotics in yoghurt may have benefits, but most are still unproven.

UC Berkeley Wellness Letter, September 2009

For high-fat cheese lovers

Q: What do you suggest for people like me who love high-fat cheese?

A: Regular cheese is high in cholesterol-raising saturated fat - three or four ounces of most full-fat types contain a whole day's worth - as well as a lot of calories. One strategy is to switch to reduced-fat and low-fat varieties; if you don't like one brand, experiment with others. Another approach is to select regular cheese that delivers more flavour in smaller amounts. A couple teaspoons of freshly grated parmesan or Romano cheese can add a surprising amount of flavour to salads and baked dishes.

When slicing cheese from a block, try using a cheese plane, as Europeans do; it slides along the surface of cheese and results in a thinner slice than most of us can cut with a knife. If you eat cheese as a snack, put a small amount on a plate and eat it slowly as you savour the taste. Then follow it with a pear, apple or other cheese-compatible fruit. Most of us need to boost fruit consumption, and by the time you finish, you will probably be full enough that you will not be tempted to go back for more cheese.

American Institute for Cancer Research

Source: Creators Syndicate, www.creators.com.