March 25, 2010

Food for Thought Thursday....

I love magazines! Love is an understatement, I get about 3 on average a day!
One of my favorites are Self, I love their tips and motivation! In this months issue, there's a superfood tip, which is great thing to remember when you are craving a snack! I had to share one of their superfood tips on yogurt, because I love yogurt!!

I’m always thrilled when something I love to eat—and often!—gets accolades for being a nutritional superstar. And so it is with yogurt. I knew it was low in calories and a good source of calcium, but after getting wind of its slimming and nourishing qualities, I’m reaching for the spoon more often.

People on a low-calorie diet that included fat-free yogurt lost an incredible 81 percent more
ab fat that those on a similar plan than didn’t include yogurt, according to a study from the University of Tennessee at Knoxville. Turns out the balance of carbs and protein keep your blood sugar steady and stave off hunger, while calcium may help your body store less fat. Even many people who are lactose-intolerant can still eat yogurt, because the snack’s probiotics produce an enzyme that breaks down lactose. But depending on what cup you pick, your snack could turn out to be a sugar bomb instead of a superfood. Follow these tips to pick the cream of the crop.

Keep a cap on calories

Look for 6-ounce containers that have no more than 90 calories for nonfat plain, 110 for lowfat plain and 130 for flavored. Also, glance at the fat content and avoid lowfat types with more than 1 gram saturated fat.

Scope out excess sugar

Six-ounce cups of most plain yogurts have about 12 g of natural milk sugar (known as lactose). Every additional 4 g is a teaspoon of added sugar—if your cup has 25 g, treat it like dessert!

Score some D

Plain yogurt with added vitamin D is a smart pick, since many people are vitamin D–deficient, says SELF contributing editor Janis Jibrin, R.D. You can skip varieties with added fiber, though. They get the nutrient from inulin, which doesn’t have heart-helping benefits. You’re better off sprinkling whole-grain cereal on top of regular yogurt.

Pick up protein

The best picks have at least 8 g. Greek yogurt may have twice that amount, but it contains less calcium, so alternate between regular and Greek varieties to get the nourishment you need.

Look for calcium

A 6-ounce cup of unflavored yogurt should have 30 percent of your recommended daily intake of this bone-building nutrient. Since flavored kinds swap some calcium-rich yogurt for fruit, aim for 19 percent in these varieties.

Be a culture vulture

The healthy bacteria in yogurt, known as probiotics, are linked to robust immune systems and a lower risk for gum disease and even some cancers. To make sure your snack contains a significant amount of these bacteria (some do not), look for the National Yogurt Association’s Live and Active Cultures seal. Want even more bennies? Drizzle on honey, which contains prebiotics, a carb that helps probiotics flourish.

Know the whey

The layer of liquid that often settles to the top of yogurt is whey protein, and it contains muscle-building amino acids. Stir it in, don’t pour it off!

Get cooking
I LOVE this one!!
While it’s tasty right from the cup, cooking with yogurt is a boon for both your body and your meal. Coat baked salmon with yogurt and dill—the vitamin D in fish helps you absorb yogurt’s calcium. Making burgers? Add a cup of nonfat Greek yogurt and 3/4 cup breadcrumbs to a pound of ground beef—the lactic acid makes patties extra tender.

Happy Snacking!!!

No comments:

Post a Comment