Yogurt, fruit variety, nonfat, fortified with vitamin D

Fun Facts

1. Natural sources of vitamin D are hard to find. Some types of fish are good sources, and eggs and red meat have a small amount. Otherwise the best sources are dairy products, but only if they’re fortified because, like most foods, milk doesn’t naturally contain vitamin D.
2. Vitamin D is found in some foods and supplements and the body also synthesizes the vitamin when the skin is exposed to sunlight. Because amounts of sun exposure vary widely, the recommended daily intake is based on minimal sun exposure.
3. If your milk and yogurt are fortified with at least 100 international units of vitamin D in 1 cup, you’ll need 6 servings to meet your daily goal. Getting enough vitamin D comes down to how much you can work into your daily diet.
4. Milk and yogurt have the added nutritional benefits of complete protein, calcium and vitamin B-12. One cup of milk has 8 to 9 grams of protein, and yogurt has 9 to 12 grams. You’ll also get at least 30 percent of your daily calcium and 40 percent of vitamin B-12. Unfortunately, both are high in fat, but you’ll significantly lower the amount with fat-free brands.