Dairy · ingredient guide
Greek yogurt
Strained yogurt with about twice the protein of regular yogurt, plus calcium and live cultures — a versatile base for meals and snacks.
Key nutrients
- Protein
- Calcium
- Probiotics (live cultures)
- Vitamin B12
- Potassium
Why it helps at midlife
Greek yogurt pairs high protein for muscle maintenance with calcium for bone support — two priorities as estrogen declines after menopause. Choosing an unsweetened version keeps added sugar down while the protein aids fullness. Look for "live and active cultures" if you want the probiotics. It supports a bone- and protein-adequate diet; it isn't a treatment for osteoporosis or gut conditions.
Food supports overall health — it doesn't treat or cure any condition. Talk to your clinician about symptoms, supplements, or a diagnosis.
How to use it
- Top with berries, nuts and seeds for a high-protein breakfast or snack.
- Swap for sour cream or mayo in dips, dressings and sauces.
- Blend into smoothies or use in marinades to tenderize.
Good to know
- Buy plain and add your own fruit to avoid the sugar in flavored tubs.
- Higher-fat versions are fine in moderation and keep you full; choose based on your overall diet.
Recipes that use it
Frequently asked questions
It's higher in protein because it's strained, which helps with fullness and muscle maintenance. Regular yogurt is still nutritious and often a bit higher in calcium per serving.