Thursday, June 20, 2013

Greek Yogurt: A Low Calorie, High Protein Snack

Guest Blogger: Alina Bychkova
4th year Acadia Nutrition Student & Dietetics Candidate


Plain greek yogurt (0% MF) is not only an excellent source of CALCIUM, but it is FAT FREE, LOW IN SUGAR, and provides a whopping 18 grams of PROTEIN per serving UNDER 200 CALORIES!

It can make a  quick and healthy breakfast, snack, or your post-workout dose of protein.


Start with 3/4 cup plain greek yogurt with 0% MF.

It doesn't really matter which brand you prefer, as long as it is PLAIN or UNSWEETENED 
 Liberte, Oikos, Kirkland, IOGO and Olympic are all commonly found brands

Calorie count = 100



                                  Add 2 teaspoons of honey, maple or agave syrup
                   Consider STEVIA (liquid or powder) for a 0-sugar & 0-calorie alternative 

             

You're probably thinking, "Why can't I just buy honey flavored greek yogurt and skip this step?" Yes, everyone (including myself!), is after convenience. However, most flavoured yogurts have about 4-7 CUBES OF SUGAR added to each serving! You'll find you don't need that much for it to taste amazing, and your waistline will thank you.

**4g sugar = 1 cube = 1 tsp
Calorie count = 130

Add 2 Tablespoons of fresh or frozen blueberries.

These can also be substituted for any fruit of your choice. 
Calorie count = 155


For an extra treat, add some granola or other whole grain or seed-type cereal. Remember many granolas can be high in calories, so watch the portions here!!

Add 2 Tablespoons of granola.
 One of my favorites is Five Grain Low Fat Raspberry Almond Granola.
Final calorie count= 192
There you have it- a simple, quick, and delicious way to get 3 food groups under 200 calories! Try it yourself today.

For a gluten free alternative to granola try Nature's Path Qi'a Cereal - chia, hemp & buckwheat mix!!






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