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Navigating The Yogurt Aisle - Here's What You Need to Know

Navigating The Yogurt Aisle - Here's What You Need to Know

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From Greek style to Icelandic, here's your guide to navigating the ever expanding yogurt aisle.

Walking through the yogurt section of your grocery store can be intimidating. Greek yogurt in nonfat, 2%, and full fat, French yogurts in little glass jars, and bottles of drinkable yogurts all offer different ingredient lists, nutrition facts, and health claims.

So what's the difference between all of these yogurt varieties? Are things like kefir and Labneh even yogurts at all? We have your answers. These are all the yogurt varieties you should know, in order of creamiest to most drinkable.

Eating healthy should still be delicious.

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Photo: Hector Manuel Sanchez


Labneh is the thickest yogurt variety, and one of the lesser popular ones in the United States. The spreadable yogurt is strained until virtually no liquid can be removed and is closer to a cream cheese or sour cream consistency. The cheese-like-yogurt is widely enjoyed in Middle Eastern cuisine as a dip or sandwich spread.


Yoplait recently made French yogurt mainstream in America with the release of Oui yogurt products. Though also strained, the result is a little bit looser than Labneh, but still thicker than others. The real difference French yogurt brings to the table is it's made in individual, small batches. French yogurt typically boasts no additives, because it's made in the container you eat it from, and has an almost buttery texture.


Also know as Skyr (pronounced Skeer), Icelandic yogurt is typically a fat-free, strained yogurt that is made from nearly 4 times the amount of milk as traditional yogurt. This variety uses cultures specific to Skyr, and because it's strained more than Greek yogurt, it typically has less sugar and more protein. The consistency is creamier than Greek, and many find the flavor to be less tart.


The most popular of the yogurt varieties, Greek yogurt, is strained enough that most of the whey is removed. This produces a thicker yogurt, that holds up really well when cooked or mixed into a dip. Greek varieties use 3 times the amount of milk compared to regular yogurt, and it has twice as much protein.


This unstrained yogurt is a little bit richer and creamier than the traditional kind. Most varieties use whole milk and gelatin or cook nonfat slowly to reach optimal richness. Typically sweetened with honey, Australian yogurts are slowly becoming more common in the US.


The traditional stuff is what you probably grew up eating, and that's because it's old-school American yogurt. This type is unstrained yogurt, and usually contains less saturated fat, less protein, and more sodium and carbohydrates compared to Greek yogurt.


Though not technically "yogurt" this fermented milk beverage is made similarly but with different cultures. The drink gets its signature fizzy flavor from the probiotic colonies, which may make it a little less palatable for those seeking a traditional yogurt.

Category Archives: Grocery Store Spotlights

Hello! It’s been awhile since I’ve done a Grocery Store Spotlight, so I thought it was time for another one. This time I’m taking a stroll down the yogurt aisle to help you identify the good, the bad and the down right ugly choices out there.

Yogurt can make a great dessert or mid-morning snack and it’s easy to throw in your child’s lunch box, but many people are overwhelmed by all the options in the store. There are so many varieties to choose from, like fat-free, sugar-free, high-fiber, organic, vitamin D fortified, high-calcium, and the list goes on. All brands are clearly not alike, so I did a little investigating to find the best options for your family. Of course I can’t dissect every brand and variety out there, but hopefully I can help you figure out what to look for in a yogurt and convince you to switch if you’re choosing an unhealthy brand.

Look at all these brands. No wonder choosing a yogurt is so exhausting!

When I check out the nutritional label on a container of yogurt, I first look for two things. What is it sweetened with, and how much protein is in it? If I see the words Sucralose (Splenda), Aspartame or High-Fructose Corn Syrup in the ingredient list, it’s a deal breaker! If it’s sweetened with fruit, stevia, honey, maple syrup or organic sugar, it passes! If I don’t see a substantial amount of protein, I don’t see the point of eating the yogurt in the first place, because it’s just going to spike my sugar level and I’ll be hungry 30 minutes later. Next I scan the ingredient list for any other words I don’t like (such as modified corn starch and food dyes) or just can’t pronounce.

So with all that in mind, let’s look at some of the most popular yogurt brands on the market.

Yoplait Original French Vanilla – It may be labeled 99% fat free, but that doesn’t mean it’s good for you. With tons of sugar (26 grams in one container!) and only 5 grams of protein, this stuff is sure to send you on a sugar roller coaster.

Ingredients : Cultured Pasteurized Grade A Low Fat Milk, Sugar, Modified Corn Starch, Nonfat Milk, Tricalcium Phosphate, Kosher Gelatin, Natural Flavor, Citric Acid, Vitamin A Acetate, Colored with Annatto and Turmeric Extract, Vitamin D3.

Yoplait Light Fat Free Strawberry – Unfortunately, the fat-free variety is even worse than the original when it comes to nutritional value. I’m sure there are so many people who reach for the fat-free, not knowing that cutting the fat and calories means adding more harmful ingredients. Although it contains less sugar (14 grams) than the original variety thanks to the added High Fructose Corn Syrup and Aspartame, this brand still contains just 5 grams of protein.

Ingredients : Cultured Pasteurized Grade A Nonfat Milk, High Fructose Corn Syrup, Strawberries, Modified Corn Starch, Nonfat Milk, Kosher Gelatin, Citric Acid, Tricalcium Phosphate, Aspartame, Potassium Sorbate, Natural Flavor, Red #40, Vitamin A Acetate, Vitamin D3.

Would you like some yogurt with your High Fructose Corn Syrup, Aspartame, Red Dye and Modified Corn Starch?

Weight Watchers Berries and Cream – For any of you readers who are on the Weight Watchers diet plan or just like to buy their food (I’ve been there!), just know that while they are low in fat and calories, many of their packaged foods contain artificial sweeteners and harmful preservatives. Two WW points gets you 11 grams of sugar, 6 grams of protein, two types of dyes and several other unhealthy additives.

Ingredients : Skim Milk, Crystalline Fructose, Blackberry Puree, Raspberry Puree, Black Raspberry Puree, Boysenberry Puree, Natural Berries and Cream Flavor, Modified Corn Starch, Inulin Fiber, Whey Protein Concentrate, Kosher Gelatin, Sucralose, Citric Acid, Tricalcium Phosphate, Red 40, Blue 1, Potassium Sorbate, Sodium Citrate, Vitamin A Palminate, Vitamin D3.

Look at more than just the amount of fat and calories in your food!

Dannon Fruit on the Bottom Blueberry – Unfortunately, this is a different brand with the same story. With 25 grams of sugar, 6 grams of protein and lots of artificial ingredients, Dannon doesn’t make the grade either.

Ingredients : Cultured Grade A Lowfat Milk, Blueberries, Sugar, Fructose Syrup, High Fructose Corn Syrup, Fructose, Modified Corn Starch, Corn Starch, Pectin, Kosher Gelatin, Malic Acid, Natural Flavor, Disodium Phosphate, Tricalcium Phosphate, Carmine.

Dannon Activia Vanilla – I know Dannon likes to boast about all the probiotics in their yogurt, but they fail to mention all the other additives! And with only 4 grams of protein in a serving, this brand doesn’t pack a lot of nutritional punch.

Ingredients : Cultured Grade A Reduced Fat Milk, Sugar, Water, Fructose, Modified Food Starch, Milk Protein Concentrate, Modified Corn Starch, Natural Vanilla Flavor, Kosher Gelatin, Agar Agar, Guar Gum, Lactic Acid, Calcium Lactate, Vitamin D3, Sodium Citrate.

Yoplait Trix Yogurt – Unfortunately, the yogurts marketed for kids are some of the worst ones out there, and usually the ones with the most sugar, preservatives and added dyes. Take the Trix yogurt for example, just because it has a friendly looking bunny on it doesn’t mean it’s a good choice for your little ones! Trix markets this product with the slogans,”Two Fruity colors in every cup!” and “Twice the color means twice the fun!” Even though your kids may beg for them because of the cartoon characters on the packaging, stay away from all the colorful yogurts ridden with dyes and other junk. Some brands are worse than others, so read the labels!

Ingredients : Cultured Pasteurized Grade A Low Fat Milk, Sugar, High Fructose Corn Syrup, Modified Corn Starch, Kosher Gelatin, Citric Acid, Potassium Sorbate Added to Maintain Freshness, Natural and Artificial Flavor, Red #40, Blue #1, Vitamin A Acetate, Vitamin D3.

The slogan should be "Twice the color means twice the harmful dyes!"

Stonyfield Organic Strawberry – This brand has a few things going for it, like the fact that it’s USDA Certified Organic, and it doesn’t contain any dyes (colored with beets!) or preservatives. It’s also sweetened with the real deal (20 grams from organic strawberries and organic sugar) instead of the artificial stuff. It only contains 6 grams of protein in a container, so it’s not going to hold you over all that long, but it might make a great addition to a healthy lunch. You could also add some high-quality nuts or granola to it to boost the protein and keep your sugars from soaring.

Ingredients : Cultured Pasteurized Organic Lowfat Milk, Organic Strawberries, Naturally Milled Organic Sugar, Pectin, Organic Beet Juice Concentrate, Natural Flavor, Vitamin D3, Six Live Active Cultures.

Stonyfield YoKids Strawberry and Banana – This is a great option to serve your kids. All the Stonyfield kids yogurts are made with pure organic ingredients and don’t contain fillers, gelatin, dyes, preservatives or high-fructose corn syrup like you’ll find in other kids’ yogurts.

Ingredients : Cultured Pasteurized Organic Lowfat Milk, Naturally Milled Organic Sugar, Organic Strawberry Juice, Natural Flavor, Organic Beet Juice Concentrate, Pectin, Vitamin D3, Six Live Active Cultures.

Stonyfield makes several yogurt varieties geared to kids of all ages.

Brown Cow – Here is another excellent choice! All Brown Cow yogurt varieties contain only natural ingredients, like milk without artificial growth hormones, fresh fruit, pure maple syrup, honey, real vanilla, coffee and cocoa and no preservatives, artificial colors, artificial sweeteners or refined sugar. The only downside I can think of for this company is that some of their yogurt varieties are more like desserts than a light snack. For example, the Cream Top Blueberry variety is sweetened with maple syrup, honey, evaporated cane juice and blueberries, so it has 6 grams of fat, 180 calories and 24 grams of sugar. You could probably have small serving of ice cream for that! Brown Cow’s Greek, Nonfat and Lowfat options are a little lighter and might make a better snack choice. Like with the Stonyfield varieties, Brown Cow’s yogurts aren’t very high in protein, so you may need to add protein to it or eat it as part of a high-protein meal to keep your sugars from skyrocketing.

Greek Yogurt

Now that we’ve compared some of the most popular brands of regular yogurt, we need to talk about the Greek varieties. Greek yogurt has been getting a great deal of attention in the last couple years. Many people know it’s good for them, but they don’t really know why. The answer is that most Greek yogurt varieties have more than double the protein of regular yogurt, so they will keep you fuller longer and will keep your sugars from spiking.

Greek yogurt is strained to remove excess liquid, which is why it’s thicker and creamier than traditional yogurt (YUM!). The straining process allows the whey protein to remain intact. Our bodies need 20 different types of amino acids for proper growth and muscle development, but we can only make 11 of these. The remaining nine, called essential amino acids, must come from food sources like whey protein, which contains all nine essential amino acids. In fact, whey protein contains more essential amino acids than any other type of protein.

My favorite brands of Greek yogurt are Stonyfield Oikos (15 grams of protein in the vanilla) and Chobani (16 grams of protein in the vanilla). I buy the Trader Joe’s Greek Yogurt in a pinch, although it’s not quite as high in protein. Some of the store-brand Greek yogurts aren’t as beneficial and still sneak in some fructose and preservatives (Like Dannon’s Greek variety!), so I’d rather stick to the high-quality brands.

This brand is usually found in the natural section of your grocery store.

As with other Spotlights I’ve done, the best products are the most expensive, but I think it’s worth it to pay more for the good stuff! (At Kroger, the Yoplait was $.60 per container while the Oikos was $1.99 and the Chobani was $1.19). As a general rule, you’ll usually find much healthier choices in the natural section of your grocery store, where the Stonyfield Farms, Brown Cow and other high-quality brands are stored, or at places like Trader Joe’s or Whole Foods. The natural brands also use the non-rBgh milk and you just don’t see all those unnecessary ingredients (the words you can’t pronounce) on their labels. If you don’t do well on dairy products, try coconut yogurt (So Delicious makes tasty, all-natural varieties.).

I hope you learned as much from this post as I did from writing it. If you’ve never tried Greek yogurt, I encourage you to give it a try, or at least switch to a more natural brand if you regularly buy Dannon or Yoplait. If you have questions about another brand not mentioned here or about yogurt in general, leave me a comment and I’ll be happy to research it for you.

Got an idea for a future Grocery Store Spotlight? Send it my way!

You don't read nutrition labels.


Just because something's on your shopping list doesn't mean you should put it into your cart without checking the label first. Many of the products you buy every day could be loaded with high levels of sugar, inflammatory fats, and harmful pesticides. Reading the label helps you become an informed consumer and keeps you from accidentally adding junk food posing as healthy stuff to your cart. In fact, an Agricultural Economics study analyzing a large-scale National Health Interview Survey by the Centers for Disease Control and Prevention revealed that women who read nutrition labels are more likely to stay slim in the long run.

The Section of Whole Foods You’ve Never Visited but Should

If you’ve been to any Whole Foods Market before, you’ve probably seen the section where plastic bins of nuts, fruits, grains and seeds line the walls. Colorful, shiny, and… somewhat overwhelming.

Fear not. The bulk bins are an incredible resource for college students, and we’re gonna show you how to find everything you never knew you needed.

First thing you should know: it’s a whole lot cheaper to buy in bulk than a package of the same item. (Added bonus: you’ll be saving the environment by producing less waste.) On the flip side, if you only need a tiny amount of an item for a recipe and buying the prepackaged version would just go to waste, again, the bulk bins are your friend.

Navigating these bins may be intimidating at first glance, but once you explore, it’s amazing what you will find.

Pro tip: Whole Foods Market has experts in each store dedicated to helping customers navigate the bulk bins.

Use this guide to get you started and learn how to use the ingredients, too. With help of the nutrition expert at my local Whole Foods Market we came up with this list that college students could explore. By the way, everything on this list all adds up to be under $50, total.

Blue Agave Syrup

Agave syrup can be used as a natural sweetener, which means you can use it wherever table top sugar is normally found. Try it in tea, coffee, smoothies, in baking or even over ice cream. It is a plant-based sweetener and a whole lot better for you than the artificial stuff. We filled up almost half a bottle and it only cost $1.36.


With healthy fats and a low calorie count, you can’t argue against them. Almonds can be used in trail mix and as an everyday snack. But you can use them to make dinner a little more interesting. If you crush up some, add some bread crumbs and coat your next chicken cutlet, you have a whole new way to enjoy an easy dish.

Eat it with:


Couscous is great to cook up and put in a veggie salad for an on-the-go meal. Compared to regular processed pasta, cous cous is lower in calories and cooks way faster. Add your favorite diced up veggies, oil, vinegar and salt. Bam, you have a tasty snack for anytime of the day. I bought 1/2 lb which is about almost five servings for only $1.38. I dare you to find a better deal.

Eat it with:

Red Quinoa

It isn’t easy for a scientist to call something a super food, so when they do, you have to pay attention. Quinoa is much higher in fiber than most grains, has lots of vitamins, and is especially great for people with a gluten intolerance. Another bonus? You can make it in the microwave. If you put 1 cup quinoa with 2 cups of water in the microwave for 3 minutes and then another 3, staying healthy isn’t as hard as you may think.

Eat it with:


The local nutritionist at Whole Foods Market could not stop raving about their spice selection. Lots of college students get lost in the monotony of salt and pepper. The bulk section is a fantastic way to try out different flavors without having to buy a whole jar.

It’s also cheaper than the jarred stuff. I got more Italian spice that I could use in a lifetime and it cost me a whole 37 cents.

More on spices:


These big raisiny things are packed with sweetness, but they can be versatile. Throw them on a salad or add some goat cheese to the middle, wrap ’em in bacon and bake them. The bonus is that dates are packed with antioxidants, fiber, iron, and potassium, to just name a few.

Chocolate Chips

The natural chocolate you can find at WFM are healthier and also way cheaper in bulk, so move over Nestle. Dark chocolate is also packed with antioxidants and it can also help reduce stress. As if you need more convincing. At the student grocery store you could pay around $7 for a small 8 oz bag. An 8 oz bag at Whole Foods Market would only be about $4.

Trail Mix

Make your own trail mix from the bulk bins or check out one of WFM’s premade trail mixes available. Among them is my favorite, the “double feature” which includes almonds, cashews, dried cranberries and mini chocolate peanut butter cups.

Similar to most things on this list, buying trail mix in bulk is much cheaper. At the student center a snack bag of trail mix, which is usually only an ounce, would be $2. At Whole Foods Market you could get 16 of those 1 oz servings for only $6.


Fresh ground peanut butter or pecan chocolate butter. Need I say more? There is just something special about getting it fresh from the grinder and pushing the button yourself. It’s is a little more expensive than Skippy, but it comes without the additives and oils, and you can actually SEE exactly what’s going into your spreads.


With granola, the possibilities are endless. Make a yogurt parfait, throw it on chia seed pudding, make your own granola bars or toss it on a salad. For a 12 oz bag of Bear Naked Granola, you would pay about $4 at the grocery store. You could get a full pound of granola from the bulk bins for the exact same price.

Anything Local

Your nearby Whole Foods Market will have local options for you to choose from that will always be worth a try. Pictured, we have honey which can be used in a salad dressing, on Greek yogurt and in your tea. You never know what surprises you may find, so be on the look out for local.

When you're traveling through dead zones or mountain passes, offline audiobooks and playlists will keep you awake and entertained. Download them at home before you head out so you can queue them up in the car.

You can pack a traditional pillow but if it takes up too much space, simply cut out a long rectangle of plush fabric, like chenille, from an old sweater to use as a seat belt cushion. Fold the rectangle in thirds and stitch the sides together. Leave one end open and add stuffing inside. Finish stitching and wrap the fabric around your seatbelt with hook-and-loop fasteners or removable tape. The padding can easily double as a pillow or neck cushion.

Whether it's a small blister or a big gash, be prepared with a fully-stocked first-aid kit in a waterproof pouch or hard plastic container. Keep a reference card, bandages, gauzes, antiseptic, tweezers, scissors, cotton balls and swabs, aloe gel, thermometer, and sanitizing wipes in your basic kit and customize it according to you and your family members' needs.

Take frequent restroom stops to avoid causing a urinary tract infection. Unexpected traffic and accidents may change your schedule and plan so go when you can, especially when you're sipping on a water bottle to stay hydrated.

Berry Important News

Spring. Strawberries. Bright, plump, red. Sweet and juicy. Laden with pesticides. Move over apples, strawberries have stolen your spot as number one on the top of EWG’s dirty dozen list.

What am I talking about? Since 2004, the Environmental Working Group has been ranking pesticide contamination on 48 popular fruits and vegetables from over 35,000 samples tested by the US Department of Agriculture and the Food and Drug Administration. They call it the EWG’s Shopper’s Guide to Pesticides in Produce, or as it’s more commonly known: " The Dirty Dozen and Clean 15” lists. This is the go-to guide for how to prioritize your dollars on organic produce if you cannot afford to buy (or don't always have access to) organic produce all the time. While there are several repeat offenders each year (apples, zucchini, strawberries, tomatoes and grapes), apples have been taking home the top prize until this year's list was released and strawberries came out on top.

That's all fine and good, but how does this strawberry news affect you as a consumer? This is your cue to make sure the strawberries you eat are certified organic. Bonus if they come from local farmers. And with strawberries just coming into peak season, this is the time to indulge. If you want to really stock up, then purchase a flat of strawberries, wash, trim and slice some for immediate eating and then prep the extras for later with my berry preservation method:

Wash, dry and cut strawberries into slices or small pieces. Spread them out onto a cookie sheet and place in your freezer until they are frozen. Once frozen, scoop them up into a zip top plastic bag and store in your freezer for later use. They are great added to smoothies, stirred into hot oatmeal or tossed into salad. This works great with blueberries and raspberries, too.

Strawberries are worth the extra cost of going organic and not just to avoid pesticides. They offer a great dose of nutrition! They offer plenty of vitamin C, fiber, they support heart health and are full of antioxidants and anti-inflammatory properties.

The possibilities of what to do with strawberries are (almost) endless. How about a strawberry-cucumber smoothie? Or a chia seed pudding? You can add them to your overnight oats, infuse your water with a few fresh sliced berries or even try them with my pesto chicken salad recipe.

So make the most of strawberry season – buy organic – and enjoy every sweet bite!

What’s your favorite way to eat strawberries?

19 Kitchen Skills You Should Master By Your Mid-20s

It is time. Seamless is stealing your money and and your health, and one day a grownup is going to come over and you'll want to serve them something more gourmet than a half-eaten bag of Funyuns. It is time to learn how to cook for yourself, like the adult that you are.

You'll need to go to the grocery store, you'll need a kitchen and you'll need to have faith. Do know that all of the powers in the universe are rooting for you. You can cook for yourself, and with this knowledge you will transform from a collegiate ramen-eater to a person who can handle the basics. Below, find the 19 recipes and rules you should master now -- nobody's getting any younger!

1. Hard boil an egg.

It's a skill you must have down. Dubbed the perfect protein, eggs are incredibly versatile and can transform any ordinary dish into somewhat of a healthy one. Some say that steaming or baking eggs is a better technique, but we're starting with basic boiling here. This is how to do it: Boil a pot of water. Gently place your eggs into the pot (you can turn down the heat slightly). After 10 minutes, remove the eggs with a slotted spoon and run them under cold water for about a minute. Keep them in their shell for freshness, and pop them in the fridge until you're ready to consume.

2. Soft boil an egg.

Here's the relief you've always craved: It's okay if you can't poach an egg. It is quite alright. Save poached for brunch out with the gals, and soft boil at home for a similar result. Soft boiled eggs are like poached egg's less sensitive cousin, and they still maintain that perfect runny yolk. To make them, place your eggs in a boiling pot of water for 5 to 7 minutes, depending on how runny you like them. When time's up, remove the eggs with a slotted spoon and run them under cold water to stop them from cooking. Gently peel the shells and serve immediately. Try them on avocado toast! In a salad! Why don't you count the ways?

3. Chop an onion.

Get ready for a bold statement: More recipes contain onion than not. You know you need to learn this, you've just been putting off. Check out this step-by-step tutorial to become proficient.

4. Use a can opener.

You know who you are. Stop hoarding pull-top soups and pouched tuna fish. The time is now. Invest in a rust-proof opener and ask somebody you trust not to judge you to show you how this tool works. Good work and goodbye.

5. Make a really good grilled cheese.

This gooey childhood staple can become an adulthood staple, too, with just a few tweaks. For R-rated cheese sandwiches, swap those floppy squares of American cheese for something that packs a real flavor: think cheddar, fresh mozzarella and pepper jack. Then, start dreaming about sophisticated fixin's: Bacon, brussels sprouts, avocado, figs . there are endless opportunities here. Check out these recipes for some inspiration.

6. Steam vegetables.

Invest in a steam basket. This little kitchen gadget can transform fresh or cheap bags of frozen vegetables into pretty side dishes. To use a steam basket, bring a tiny bit of water to boil in a pot and place some vegetables -- frozen or raw -- inside the basket, then into the pot with the lid on. After a few minutes, everything will be cooked and ready.

7. Prepare a meal with more than one ingredient.

It's so great that you learned to make chicken, but it'd be even greater if you paired it with a green and/or starch of some sort. This doesn't have to be difficult. Veggies are your friend (seriously) and you can cook a sweet potato in the microwave, though it tastes better when it's cooked in the oven. Lose yourself in the produce aisle, because zoning out is good for you and so is spinach.

8. Organize a cheese plate for your friends.

You fancy, huh? Damn right. This is a really simple thing to do, and it will make everybody happy -- that's what cheese does. Choose a cheese from three kinds of animals. That means you'll have cow, sheep and goat's cheese to wow your pals with. Watch the smart cheese advice above from Laura Werlin, author of The All American Cheese and Wine Book, to get more details.

9. Contribute one damn thing to the Thanksgiving table.

Wouldn't that be nice? Your relatives may have had claim on certain dishes since the 19th century, so maybe it's time you start a tradition of your own. They'll expect it now that you're no longer banished to the kid's table. Try your hand at an unconventional pie, or have Bobby Flay be your muse with his roasted carrots, Spanish spices, yogurt sauce and harissa recipe to add a bit of spice to Turkey Day.

1o. Make chocolate chip cookies that don't come from a tube.

That tube has been there for you during the best of times and the worst of times. You don't have to retire it, but to make your own cookies from scratch is something really special. It'll show the recipients of your baked goods that you value their happiness as much as you value your own time. Our girl Martha S., to no surprise, has crafted a handy chart of cookie equations that'll help you start off simple. When you've mastered these, feel free to experiment with different add-ins.

11. Enjoy a breakfast that isn't cereal.

It can still come in a bowl: Oatmeal and yogurt are both viable options. Have yourself some of those hard or soft boiled eggs you just learned how to prepare, use this really, really easy recipe to make an omelette, or cook some bacon in the oven for a crispy, mess-free delight. You have grown up and so has your palette you may always enjoy a bowl of Fruity Pebbles, but there is more to the morning. Don't miss out.

12. Make your own salad dressing, without a recipe.

The ingredients are probably in your pantry, so why not DIY? For the most basic of basic recipes, you'll need olive oil, salt, pepper, and vinegar (any kind will do, but white is really nice and won't stain your shirt). The dressing is prime as is, but it's also a wonderful canvas for add-ins like honey, ginger, garlic and herbs. Go wild and experiment. Traditional recipes call for one part acid (that's the vinegar) to three parts oil. Learn more about that here.

13. Prepare a pot of coffee.

You're gonna need to know how to do this. Even if you don't have a coffee maker of your own and rely on the office Keurig, there's going to be a day in your life when you're with a bunch of people and you're assigned the duty of making coffee. If you struggle, the people will be extra irritated because they won't have had their coffee yet. Don't risk it. Typical coffee makers require the use of a dry paper filter. The filter will host the ground coffee beans. Most coffee bags will suggest how much water to use per tablespoon of ground coffee beans. For stronger coffee, use more beans.

14. Wash produce before eating it.

Self explanatory. We believe in you.

15. Buy some things in bulk.

Snack-sized packs ain't always gonna cut it. You'll save a lot of dough if you buy bulk. Think about the foods that often make it into your new adult meal rotation dry goods like rice, beans, pasta and oatmeal are always smart to have around.

Keto Shopping & Your Budget

I have heard a lot of complaining about how expensive Keto is. I heard it mostly from myself when Thom decided to go Keto ( right after a huge carb laden Costco haul).

Yes, in the beginning it seems like it costs a lot. But once you have the basics it evens out. I promise.

Some Keto Friendly flours and sweeteners cost more than traditional flours and sweeteners. But you won't use them very fast.

You'll also eat less on Keto so spending a bit more per meal won't add up to additional spending over the long run. But you will save your health. Don't forget about that.

Organic Shopping?

I may catch some flack for this but I don't not every single thing that I buy is organic. Yes, I really try to buy organic berries and meat when I can. Especially if my kid is going to eat it.

But, we are an inclusive group here and I would never shame anyone into overspending on their budget. If you think I should

don't bother sending me a nasty email because you are not going to like me anyway. Let's cut our losses.

Here's the deal. buy organic meat and veggies when you can. Eat non-organic meat sparingly but don't beat yourself up about it either. Check out the sales each week and buy it when you can, or in bulk, or both.

Costco has some excellent, high end meat choices too.

Amazon has great deals on flours, powders and sweeteners so do some comparison shopping, especially if you have Prime.



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