In the search of wellness, it is time to shift focus from fast food and junk food to the goodness and health benefits of dairy products.
Fat free yogurt, a zero carbohydrate, zero trans-fat and zero sugar is the best dairy product with nutritional values for the body. Its friendly bacteria makes it a great substitute of milk and easier to digest than milk. 
Some of the reasons why you should make yogurt a part of your daily diet are:
Curd is a rich source of vitamins, proteins and calcium. Six ounce of curd provides your body with about 20 per cent of daily vitamin D and 20 per cent of daily calcium requirement. 
Yogurt or curd has more nutritional value than milk. It reduces the risk of arthritis and osteoporosis as it contains phosphorus that combines with calcium to promote growth of bones and keeps the teeth healthy. But never forget to brush your teeth if you are having curd at night because bacteria present in curd can damage your teeth if it remains there for a long time.
Never eat stale yogurt as it can cause diarrhoea or other health problems. It should be home made and consumed always fresh. Store it in refrigerator if you are not consuming it immediately.
If you are eating yogurt at night, add little honey or salt and pepper to it. Never eat plain yogurt at night as it can cause acidity.
Take one or two cups of yogurt a day. Never consume it in excess as it may reduce appetite and create other problems.
Don’t eat yogurt if you are suffering from any skin disease. It can aggravate your problem. But at the same time, applying a pack containing yogurt can create wonders in enhancing the glow and beauty of the skin.
Those who are prone to cold and cough should avoid consuming yogurt at night as it builds up mucus in the body.
Never eat yogurt if there is inflammation in the body as its sourness can worsen it further.
Avoid consumption of yogurt if you are suffering from piles.
If you are facing problem in digestion, then consuming yogurt is a must. It makes easier for your body to absorb nutrients from other food items that you eat. It cures many stomach infections and dysentery.
The presence of good bacteria in yogurt can strengthen the immune system.
Eating yogurt also prevents vaginal yeast infection.
Yogurt eliminates dandruff if it is applied on scalp and left for an hour before rinsing off with water. Due to the presence of lactic acid, it has anti-fungal properties that makes it very effective to get rid of dandruff.
Consuming yogurt everyday makes you feel less anxious and stressed.
If you are taking antibiotic, you must eat yogurt as it decreases the risk of antibiotic-related diarrhoea.
It helps in reducing high blood pressure and high level  of cholesterol in the body.
Yogurt is best consumed in the form of buttermilk which is made by thinning the yogurt by adding water and salt in it. It not only digests the food well but provides energy.  Add yogurt to your daily diet and try to calm your cravings for fast food, and stay healthy.