3 Ways to Make a Healthy Snack Healthier

Got a craving for something creamy? No question that low-fat or nonfat yogurt is a good choice. Especially because within that handy container, you'll also get a reduced risk of gum disease, protection from bladder and liver cancers, and possibly even sweeter breath -- not to mention a nice dose of bone-protecting calcium (about 400 milligrams in a cup). (Find out how yogurt can help you shed pounds, too.)

But sometimes you get way more than you bargained for in the form of high-fructose corn syrup (HFCS), sugar, artificial sweeteners, and other ingredients it seems you need a decoder ring to decipher. Here's how to smarten up your favorite snack:

1. Forsake the flavored. Flavored yogurts (even fruit-flavored ones, but especially those flavored like cookies and cream, breakfast cereals, and the like; really, you didn't think they were good for you, did you?) often contain loads of sugar, HFCS, or dyes you just don't need. Go for the nonfat plain stuff.


2. Stir in extra power. Add some nuts (they add healthy fats), wheat germ (it may improve your body's ability to handle stress), or fresh fruit (blueberries, for instance, may even help protect your brain cells from aging) for texture and flavor without added chemicals.


3. Get the kind with bugs. We mean the beneficial bacteria called probiotics. These help boost immunity, help soothe irritable guts, and may even help fight flab. Look for labels that say the yogurt contains probiotics or "active cultures." Read more about the health benefits of probiotics.