How much fat does your favorite yogurt contain? The answer varies greatly from one dairy product to another. We take stock of the fattest yogurts.
Yogurtspetit suisses, fromage frais… it is generally recommended to consume two to three dairy products per day for an adult. But how to choose them? And if you watch your fat intake, which ones should you eat in moderation?
Greek yogurt
Among the champions of fat content in the fresh aisle: Greek yogurts, ” which contain up to 10% fat “, notes Lucia Radessi, dietitian nutritionist in Paris. To be consumed occasionally therefore, or to replace fresh cream in the preparation of sauces for example.
The little Swiss
Very rich in fat, the small Swiss also contain about 10 g of lipids per 100 g. ” There are “small fresh cheeses” light or 0% fat, which do not have the name small Swiss but which are the light version. Prefer them if you want to limit your fat intake “, advises the expert.
The cottage cheese
Faisselle is a fresh cheese with milk believed. It has a fairly high fat content: about 5 to 6 g per 100 g.
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Eat 5 fruits and vegetables a day
Choose your fruits and vegetables wisely
Eating 5 fruits and vegetables a day is good, choosing them correctly is even better: whenever possible, choose organic fruits and vegetables. And for the pleasure aspect, favor seasonal fruits and vegetables and local products. And yes, because the taste of these foods will always be better!
Do not abuse fruit juices… which are not fruits!
No, fruit juices are not fruit, and do not contain all the nutrients and fiber that fresh fruit can. In addition, fruit juices are very sweet and therefore bad for your health if consumed in excess. It is therefore recommended to limit your consumption of fruit juice to one glass a day and to prefer pressed fruit.
If you like dried fruits: dates, raisins, dried apricots, etc., which allow you to be satiated in case of cravings for example, you can consume them, provided you are reasonable about your consumption of these products which are in actually very sweet.
Provide a handful of nuts per day
Slide pulses onto the plates
Naturally rich in fiber and vegetable protein, pulses should be on the menu at least twice a week. Again, whenever possible, choose organic pulses.
Eat at least one starch a day
Like pulses, starchy foods (pasta, bread, rice, semolina, potatoes, etc.), rich in fiber, should be part of our menus. We will favor whole starchy foods (wholemeal bread, wholegrain rice, wholemeal pasta, etc.), which are much richer in fiber than refined products (such as white bread, etc.).
Eat fish twice a week
Tuna, cod, sea bream, pollack… It is recommended to consume fish twice a week, fresh, frozen or canned, including a oily fish (sardines, mackerel, herring, salmon, etc.), rich in omega 3.
Pay attention to the amount of fat added
Oil, butter and margarine are fats that we add to our culinary preparations. They can be eaten every day, provided you add only small amounts. Rapeseed, walnut and olive oil are to be preferred for their nutritional benefits that are beneficial to health.
Every day, it is advisable to consume two dairy products: milk, yogurt, cheese, cottage cheese, etc.
Do not include fresh cream and butter in “dairy products”
Indeed, fresh cream and butter are made from milk, but these products, although greedy, are rich in fat. They cannot therefore be counted in the two dairy products recommended per day. Thus, we prefer to reserve the butter for breakfast sandwiches or raw in hazelnuts on vegetables, for example.
As for dairy desserts (cream dessert type, flans, etc.), they also generally contain too little milk and are often very sweet.
Limit alcohol consumption to 2 drinks a day
Watch how you consume alcoholic beverages
In addition to limiting alcohol consumption to 2 glasses a day, a few reflexes can help reduce health risks. – have days in the week without alcohol consumption – drink slowly, eating and alternating with water
Reduce consumption of sugary, fatty, salty and ultra-processed foods and beverages
Many products in our daily life contain too much sugar, too much salt or are too fatty: breakfast cereals, cakes, aperitif biscuits, many prepared dishes… To help you choose between several products, you can use Nutri -Score by limiting the consumption of products D and E. Also, favor foods without additives or with the shortest possible list of additives. The best ? Prefer homemade using fresh, unprepared foods.
What is the Nutri-Score? This is a logo present on the packaging, which makes it possible to identify at a glance the products harmful to our health: too salty, too sweet or too fatty. Thanks to these letters and colors affixed to the packaging, the customer is able to know if this product is interesting for him on the most nutritional.
Water is the only drink recommended. Fruit juices, sodas, even light, etc., should be limited as much as possible and stick to 1 glass per day maximum. Note that water can also be provided by tea, coffee (without excess) and infusions, unsweetened.
It is recommended to reduce salt intake. To do this, we pay attention to processed products and prepared dishes that contain a lot of it, and we stop salting everything without even tasting it. For example, salt can be replaced with spices, condiments, herbs and herbs.
Too greasy and too salty charcuterie (sausages, bacon bits, bacon, poultry ham, dried and raw hams, canned meats, etc.) should be limited to 150 g per week, or about 3 slices of white ham. And among these deli meats, give preference to cooked ham and poultry ham.
If you eat meat, opt for poultry instead, and limit other meats (pork, beef, veal, mutton, lamb, offal) to 500 g per week (about 3 or 4 meat steaks).
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Sheep’s milk yogurt
Sheep’s milk is fattier than cow’s milk, which is why sheep’s milk yogurts are often higher in fat than cow’s milk. Generally count between 4 and 8 g of lipids per 100 g.
Goat’s milk yogurt
Same principle as for yogurts with sheep’s milk! ” Goat’s milk is also slightly fattier than cow’s milk, so full-fat goat’s milk yogurts will be too. “says the expert. Their lipid content is generally between 3 and 5 g per 100 g.
These high-fat yoghurts should be eaten in moderation if you watch your fat or calorie intake. In a general way, ” prefer a plain dairy product rather than a flavored or fruit-flavoured dairy product advises Lucia Radessi: it will be less processed and less sweet. ” But it’s all about balance and it also depends on the rest of the menu! ».
You should also know that a higher lipid intake can be beneficial for some people, especially people at risk of undernutrition. An individual situation that must be discussed with a health professional.
Thanks to Lucia Radessi, dietitian nutritionist in Paris.
