“Yoghurt” is just one of those English spellings that makes no sense. The silent H always makes my American friends think that I can’t spell. And they think I sound super-posh when I say it. But I still can’t bring myself to default to YO-gurt. It’s just not right!

Atticus is sadly very anti-yoghurt. This is a shame as great Greek yoghurt is packed with nutrients and calories. He’s on the move 100 per cent of the time that he’s awake; and even when he’s sleeping, he’s rolling around in his crib like the world’s wriggliest baby. I would love to burn off that many calories in bed … (well I walked right into that one, but you know what I mean!) So, as I am always trying to maximise his healthy calorie intake, yoghurt is a bit of a miss. Fortunately avocado, olives and nut butter are all in favour. This boy is going to love a charcuterie board when he is older.

I’m normally reasonably pro being dairy-free, but only when it makes sense for the individual. If you’re not allergic, sensitive or lactose intolerant, then dairy may still be a good option for you in moderation and it certainly would be under mainstream dietary guidance.

It’s true of course that dairy is a decent source of calcium — but please note that the calcium is far easier to absorb in the presence of fats, making full-fat dairy the ideal if you are consuming dairy for that purpose. (Also note that caffeine and alcohol can deplete the body of calcium so try not to over-focus on consuming and do make sure you are not over depleting.)

Anyway, despite Atticus not being a fan and me being dairy-free, this week I’ve done a dairy-based yoghurt analysis for you. My protein-loving teens are Greek yoghurt obsessed, so I now consider myself a bit of an expert in this area. It took us a while to find one that met their criteria and my standards, but we got there in the end.

It’s hard to navigate the rows and rows of yoghurt options in the store, most of which are aimed at the health-conscious consumer. I have to say, ingredient integrity in the yoghurt world has improved dramatically over the last few years as the consumer grows more savvy and the industry adjusts. There are less artificial sweeteners and fewer options overloaded with sugar.

One of the biggest things to look for is a brand made with milk from cows that have not been given growth hormones. Some studies suggest that growth hormones in the food chain have potential links to tumour growth and antibiotic resistance, as well as raising animal welfare issues. How do you know if your yoghurt is growth hormone free? Well, they will tell you. Both the Fage and Siggi’s options state that they are rBGH or rBST free (the terms are interchangeable) on the packaging. Note that if you buy an organic option, then that is automatically growth hormone free.

As you can see, my favourite option here is the Fage 5 per cent. It has a better calcium content because of the fats and absolutely no added sugars. Try this one with some berries (fresh or frozen/defrosted) and a sprinkle of ground seeds (e.g. the Linwoods mix from Miles). If you need a drizzle of honey, go ahead. My teens prefer the 0 per cent option because it squeezes in a few more grams of protein, but for most people the 14g is enough.

Next best is Siggi’s vanilla. A lovely hit of protein but much lower on the fats if you want or need to be more lean with your animal-based fat intake. Siggi’s do have a plain option too but I wanted some you how the sugars content starts to escalate when you buy a yoghurt that is flavoured. Some brands are getting around this in a good way by using stevia and monkfruit as sweeteners, but my preference would always be to go for plain if you can and add fresh or frozen/defrosted fruit.

As you can see, the final example here (the Muller Corner) is essentially the Froot Loops cereal equivalent in the yoghurt aisle. It’s significantly lower on the protein and absolutely stacked on the sugars. Note that 4g “sugars” is equivalent to one teaspoon, so 17g is really getting up there. To give you some perspective, the standard daily maximum sugar intake recommendation for toddlers is 14g.

A final note so that you can fully understand the labels (which are impossibly hard to read without my glasses I’m finding — damn, am getting old!) The sugars content will be listed as “total” and “added.” Total sugars include all sugars in a product — those that are naturally occurring (e.g. from the lactose in milk or fructose in fruit) and those that are added (e.g. refined sugar as a sweetener.) It’s important to keep your total sugars under control even if it’s all naturally occurring (i.e. you wouldn’t want to drink a ton of fruit juice) but noting the difference between “total” and “added” helps you identify more processed options. This is clear when you look at the three options in the table. The Fage has a little naturally occurring sugar (from lactose) but none added. The Siggi’s has a little of both and the Muller Corner has a little naturally occurring and a LOT added. Hope that helps.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.