Diet with yogurt: benefits, recipes and menu of the week

Diet with yogurt: benefits, recipes and menu of the week

Yogurt contains many nutrients that make it a great functional food in many ways

Creamy on the palate, very healthy, also good for those suffering from lactose intolerance. Yogurt is the protagonist, together with kefir and fermented foods, in the consumption of Italians in 2021. According to Assolatte, based on the analysis of Whole Foods, the first of this year's 10 trends is to consume more 'functional foods', such as fermented foods and probiotics: true allies for the health of the intestinal microbiota.

Index

  • The benefits of yogurt
  • Scientific studies
  • Which yogurt is best to eat
  • Milk yogurt and vegetable yogurt. What differences
  • When to eat yogurt
  • The menus of the week
    • MONDAY
    • TUESDAY
    • WEDNESDAY
    • THURSDAY
    • FRIDAY
    • SATURDAY
    • SUNDAY

The benefits of yogurt

And there are many properties of this extraordinary food. Dr. Giusy Giugno, a nutrition biologist in Florence, talks about it. "Yogurt – says the expert – is a fresh and nutritious food that comes from the fermentation of milk operated by bacteria belonging to the Lactobacillus or Streptococcus genus. Precisely for this reason, in addition to the properties of milk, it brings further benefits. Yogurt has a medium-low calorie intake, a good content of high biological value proteins and is a source of very important micronutrients such as B vitamins, vitamin A, vitamin D, calcium, potassium and phosphorus. Furthermore, unlike milk, yogurt contains much lower quantities of lactose, and this makes it generally suitable even for those suffering from lactose intolerance ".

Scientific studies

All these nutrients have also been the subject of a number of studies that have specifically addressed the impact of yogurt on the health of its consumers.

Just to name a few, a study by Justin Buendia, of Boston University School of Medicine, found that yogurt appears to be a valuable ally for women against high blood pressure. According to the results, eating it five times a week reduces the risk of developing hypertension by 20%.

Another study by the Washington University School of Medicine has shown instead that the consumption of yogurt two or more times a week could help prevent, at least in men, the growth of intestinal 'adenomas', pre-cancerous formations that can represent the antechamber. colorectal cancer.

Its beneficial effects have been proven against diabetes and obesity. The credit goes to the now known bifidobacteria or lactic ferments. These substances produce acetic, propionic and butyric acid: the first two go into the bloodstream and regulate the hepatic production of glucose and fats such as cholesterol and triglycerides, butyric acid "nourishes" and protects intestinal cells.

Which yogurt is best to eat

There are many types of yogurt on the market, in order to satisfy all tastes and all consumer needs: there is the whole one, with more than 3% fat, the partially skimmed one, with a percentage between 1.5 and 1 , 8, and the lean one, with less than 1.5% fat.

As for tastes, yogurt can be white, also called natural, or flavored with both fruit and other ingredients such as chocolate, coffee and even vanilla.

"The ideal – explains Dr. Giusy Giugno – would be to consume natural whole white yogurt. However, in cases where there is a need to reduce the saturated fat content of the diet, you can opt for a semi-low-fat white yogurt (obtained from semi-skimmed milk) which contains, all in all, the same quality of nutrients but which has lower amounts of fat ".

Milk yogurt and vegetable yogurt. What differences

"Vegetable yogurts – continues the expert – possess quite different nutritional qualities compared to traditional yogurts, such as: absence of lactose, absence of cow's milk proteins and absence of animal fats and cholesterol. Many vegetable yogurts are often fortified with vitamin D, calcium and vitamins of group B. These foods are therefore particularly suitable for ethical-religious needs, and for the diet of vegans, those allergic to cow's milk proteins and hypercholesterolemics. ".

When to eat yogurt

But how to insert it correctly within a healthy diet? "It is recommended to consume about 2-3 servings of milk and yogurt per day (125 g per serving)", recommends the nutritionist. “This intake is able to satisfy almost half of an adult's daily calcium requirement.

You can start the day well with a good and adequate breakfast, consisting of milk or yogurt accompanied by wholemeal bread, or biscuits, or rusks, or wholemeal breakfast cereals, and a fruit or juice, guaranteeing the right amount of nutrients and energy to face the day.

Fruit, fresh or nuts, can be added to yogurt to create an excellent snack. Or even a handful of cereals. Spices or aromatic herbs can also be added to create sauces to accompany with vegetable crudités, for a quick and light snack. Or in combination with the foods of a main meal ", concludes the expert.

The menus of the week

MONDAY

BREAKFAST: 1 slice of toast with a veil of jam; 1 glass of milk or plain yogurt; 1 fruit

SNACK: 1 handful of dried or shelled fruit; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1-2 wholemeal biscuits or 1-2 wholemeal rusks

LUNCH: Pasta with fresh tomato and basil

AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with a thin layer of peanut or hazelnut or almond cream (without salt)

DINNER: Chickpea and vegetable burger and mixed salad

TUESDAY

BREAKFAST: 1 slice of toast with a layer of honey; 1 glass of milk or plain yogurt; 1 fruit

SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 slice of bread or 1 small sandwich, or 1 small rosette, with a veil of lentil cream (or other legume) and salad

LUNCH: Risotto with mussels and asparagus

AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with zucchini or spinach and tomato

DINNER: Pea omelette, grilled vegetables and toast

WEDNESDAY

BREAKFAST: Chickpea crepes (chickpea flour; water; a drizzle of oil) with a thin layer of jam; 1 glass of milk or plain yogurt; 1 fruit

SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 slice of bread or 1 small sandwich, or 1 small rosette, with tomato, lettuce and black olives

LUNCH: Polenta with soy sauce and vegetables

AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 toast, or 1 slice of bread or 1 small sandwich, or 1 small rosette, with a thin layer of chickpea hummus (or other legume) and spinach or zucchini

DINNER: Friselle with cherry tomatoes, grilled peppers and mint

THURSDAY

BREAKFAST: whole grains; 1 glass of milk or plain yogurt; 1 fruit

SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); toast with a spoonful of cottage cheese or cottage cheese

LUNCH: Fresh pasta with feta and broccoli

AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with a layer of chocolate cream

DINNER: bruschetta with shrimps and zucchini

FRIDAY

BREAKFAST: Fruit milkshake (1 glass of milk; fruit; two squares of chocolate); wholemeal rusks

SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 toast, or 1 slice of bread, or 1 small sandwich, or 1 small rosette, with a teaspoon of soft cheese or a slice of semi-cured cheese or a small piece of cured cheese

LUNCH: Gnocchetti with rabbit ragout

AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with rocket, radicchio and tomato

DINNER: Piadina with baked caponatina

SATURDAY

BREAKFAST: Oat porridge (1 glass of milk; oats); a fruit

SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); a cereal bar

LUNCH: Cold pasta with grilled vegetables and hard-boiled eggs

AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 toast, or 1 slice of bread or 1 small sandwich, or 1 small rosette, with a thin layer of chickpea hummus (or other legume) and valerian

DINNER: Toasted rye bread with black beans in sauce

SUNDAY

BREAKFAST: Toast with 1 tablespoon of ricotta; 1 glass of homemade fruit juice; 1 fruit

SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 slice of bread or 1 small sandwich, or 1 small rosette, with vegetable crudité

LUNCH: Spelled salad with mushrooms, artichokes and cucumbers

AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 toast, or 1 slice of bread or 1 small sandwich, or 1 small rosette, with a veil of cream of beans (or other legume) and roasted eggplant

DINNER: Mixed salad; fresh pecorino; bread

Tags: Food Diets Recipes

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