 [ Symptoms ] white spots on tonsil on right side but strep test was negative also swollen lymph gland in neck on same side  what are the white spots on the tonsil if not an infection that should be treated with an antibiotic [ Disease ] for anyone who is trying to get in shape and stay that way yogurt packs a terrific weight maintenance punch here are some rules of the road when considering integrating yogurt into your nutrition plan 1 what to look for on the label in a 6 ounce serving make certain you are getting 100 150 calories 3 5 grams or less of fat saturated fat 2 5 grams or less protein at least 8 10 grams sugar 20 grams or less calcium at least 20 rda vitamin d at least 20 of rda 2 high protein yogurts are great the greek and icelandic yogurts are concentrated nonfat or low fat and have a whopping 16 grams protein per container if you get them non flavored they have less than 10 grams of sugar i like to add a teaspoon or two of chopped walnuts or sliced almonds flax seed and blueberries that makes for a great meal or mid afternoon snack 3 yogurt is loaded with vitamins a single serving provides potassium phosphorous riboflavin iodine zinc vitamin b5 pantothenic acid and vitamin b12 vegetarian women are short on b12 which is found mostly in animal products one eight ounce serving contains 1 4 micrograms of b12 60 of what adult women need 4 yogurt may help you shed pounds researchers at the university of tennessee found that women who ate yogurt a couple of times a day up to 18 ounces dropped 22 more weight and 81 more belly fat than women who did not calcium in yogurt helps cells shed the belly weight by preventing stress hormone from packing on the ab fat well yogurt and especially greek yogurt is a very good source of nutrients and especially protein it is good for your health and skin you can also check this blog for more tips about greek yogurt in particular www igreekyogurt com