I am a newbie but discovered an updated food list for Phase One on msfrogspad.com. It lists Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half

Anyway, I went out and bought the plain fat free yogurt the other day without even realizing it had sugar. I ate four ounces or so of it with some yummy flavorings for a snack. Did I really mess up? I only have ten pounds to lose, so I really have to be careful. Your help would be greatly appreciated.