Healthy Foods List: Yoghurt

Yoghurt has a creamy texture, contains probiotics and is a source of calcium, protein and other nutrients.

It is the perfect snack for athletes and children because of its high protein and nutrient content.

Health Benefits of Yogurt:

  1. Probiotics: Yogurt contains probiotics, beneficial bacteria that support gut health and digestion.

  2. High-Quality Protein: It is a rich source of protein, which is crucial for muscle development and overall well-being.

  3. Calcium: Yogurt provides calcium for strong bones and teeth.

  4. Vitamins and Minerals: Vitamins like B12 and minerals like phosphorus and magnesium for overall health.

  5. Protein and Weight Management: The protein and probiotics in yoghurt can help with satiety and weight management.

  6. Versatile Ingredient: Yogurt serves as a versatile ingredient in both sweet and savoury dishes.

Nutrient Content per 100g of Plain Yogurt (Low-Fat):

  • Calories: Approximately 61-63 calories
  • Protein: Approximately 3.5-3.8 grams
  • Carbohydrates: Approximately 4.7-4.8 grams
  • Sugars: Approximately 4.7-4.8 grams
  • Fat: Approximately 3.3-3.4 grams
  • Saturated Fat: Approximately 2.1-2.2 grams
  • Cholesterol: Approximately 10-13 milligrams
  • Calcium: Approximately 121-124 milligrams
  • Phosphorus: Approximately 93-96 milligrams
  • Potassium: Approximately 155-158 milligrams
  • Vitamin B2 (Riboflavin): Approximately 0.18-0.19 milligrams
  • Vitamin B12: Approximately 0.4-0.5 micrograms
  • Vitamin D: Varies (added to some yoghurt products)
  • Probiotics: Varies depending on the type of yoghurt and fermentation process

Ways to Enjoy Yogurt:

  1. Yoghurt Parfait: Layer yoghurt with granola, fresh fruit, or walnuts and honey.

  2. Smoothie: Blend yoghurt with fruits and berries and make a delicious smoothie.

  3. Yoghurt Bowl: Top a bowl of yoghurt with nuts, seeds, and your favourite toppings.

  4. Tzatziki: Create this savoury dip or sauce with yoghurt, herbs, garlic, and spices.

  5. Marinade: Use yoghurt as a marinade for chicken, meat, or tofu to tenderize and infuse flavour.

  6. Frozen Yogurt: Make a homemade frozen yoghurt dessert with yoghurt, walnuts and honey.

  7. Yoghurt Dressing: Create a creamy and tangy salad dressing with yoghurt, lemon juice, and herbs.

  8. Yoghurt and Berry Popsicles: Mix yoghurt with berries and freeze for a refreshing summer treat.

Nutritionist Tips

Pick the yoghurt with the lowest sugar content, and highest protein content and add healthy toppings for flavour instead of buying flavoured yoghurt. After a while, you might even prefer it to sweetened yoghurt.

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