Low-fat plain yogurt

So, enjoy your roasted, baked, micro-waved, or boiled potatoes guilt-free when they are topped with low-fat options, such as low-fat plain yogurt instead of sour cream, or stuffed with steamed vegetables and savory herbs. As the world population continues to grow, the potato should be respected as a wonderful source of nutrition and calories. In fact, the potato provides twice the calories of wheat for the same amount of land used for cultivation. 

Try low-fat cottage cheese and plain yogurt instead of whole-milk dairy products. If you want some flavor in your yogurt, mix it up with your favorite fruit and some honey. 

Calcium A portion of Caulerpa veravelensis provides 395 mg of calcium, an amount similar to the amount provided by a portion of a milk shake with thick chocolate (396 mg) or one portion of low fat milk (305 mg). Sargassum polycystum contains (360 mg) more calcium than a portion of low fat yogurt with fruit (345 mg), one of low fat milk enriched with A and D vitamins (305 mg) or one of plain yogurt made of whole milk (275 mg). Ulva lactuca, in one portion, has more calcium (257 mg) than a portion of cheese swiss (224 mg), provolone (214 mg), (207 mg) or cheddar (204 mg). 

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