Yoghurt is one of those foods which is incredibly versatile. It is a wonderful addition at breakfast, as a snack, for lunch, afternoon tea, dessert and EVEN dinner. You can sweeten it or use it as a savoury side or as a sauce.
It is great for old and young and it is a fabulous addition to your healthy eating plan and your Healthy Mummy weight loss plan.
Women, especially adolescent girls, have a strained relationship with dairy foods, including yoghurt. Women often believe that yoghurt (milk and other dairy products) are fattening and feel it is best to avoid it.
The reason why this is of such concern is because calcium is an important mineral in our diets, especially for women as it helps us build strong bones to fight against the onset of osteoporosis later in life. (To read more about the importance of calcium, click here).
In fact, dairy foods have been researched as a fighter in weight maintenance and even weight loss. This could be due to the protein and satiety cues from the dairy foods. Of course there are low fat or reduced fat options of yoghurt out there if you are concerned with the fat content, or more specifically the saturated fat content (to read more about fat, click here). After the age of 2 years, the Australian Dietary Guidelines do suggest to consume reduced fat dairy foods due to the saturated fat content.
So why is yoghurt such a great addition to your diet:
- It is an excellent source of calcium. It has per 200grams (or a standard tub), around 400mg of calcium which is 40% of our recommended daily intake (RDI).
- A great source of protein. This is valuable if you are attempting weight loss as protein increases the feeling of fullness.
- A source of vitamin A, vitamin Bs and zinc
- Can be consumed by some people who are lactose intolerant. This is because the sugar in milk, lactose, is fermented when the bacterial cultures ‘consume’ it, turning the milk into yoghurt. Yoghurt has around 1/3 to 2/3s the amount of lactose then regular milk. This means that some people who are intolerant to lactose may find they cannot consume milk but can eat yoghurt without any symptoms.
- The active bacterial cultures are beneficial to our gut flora. The microorganisms which ‘consume’ the sugars in the milk, Lactobacillus bulgaricus and Streptococcus thermophilus, are probiotics. These are believed to benefit our intestinal flora. This is important for all people, especially if you have been ill, had diarrohea or have been on antibiotics. I know this may be a bit of oversharing, but whenever I have had any of the above, if I do not eat a lot of yoghurt or have a probiotic drink I will get thrush. I always find the probiotics in my yoghurt help replenish my intestinal flora and rebalance my body.
So what are some ways to eat yoghurt?
- How about as a morning snack with some berries and pepitas (pumpkin seeds)
- Add a couple of tablespoons to your Healthy Mummy Smoothie in the morning or for lunch.
- You can add it in some sauces or main meals. The other night we had it in Tandoori Chicken.
- You might even like to add it to this Beetroot dip, click here for a recipe.
- Or you could have it as a frozen yoghurt!
How do you like to eat yoghurt in your house?
If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding.
You might also be interested in some of the amazing stories of REAL MUMS who have lost weight and learned how to eat healthy again, using our Healthy Mummy Plans. Click here to be inspired.