Numerous studies have also found a link between eating dairy and weight loss. A 2010 study published in the American Journal of Clinical Nutrition compared 300 men and women who followed either a low-fat, Mediterranean low-carb diet over a 2-year period. Regardless of the type of diet they followed, those who ate the most dairy lost approximately 12 pounds more than folks who ate a low amount of dairy foods.

With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise, "says Keri Gans, RD, a nutritionist in New York City. The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscle's energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it: The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.

Greek yogurt is a complete protein because it contains all nine essential amino acids: methionine, lysine, isoleucine, histidine, valine, tryptophan, threonine, phenylalanine and leucine. You can only obtain essential amino acids from your diet -- your body cannot synthesize them.