Yogurt in practice: simple

swaps to improve nutrition

Azmina Govindji RD MBDA

Registered Dietitian & Nutritionist

ICD Granada 2016

www.azminanutrition.com

@AzminaNutrition

Declaration of Interests

• YINI Working Group

• Danone Global

• LoSalt

• Horder Healthcare

• Patient.co.uk

• Tefal

• Ingredion

• Graze

• Breakfast Cereal Information Service

@AzminaNutrition

Who eats yogurt?

My name is Steve

and I’m watching my

weight I eat yogurt

6 or 7 times a week

at breakfast time with

chopped fruit.

I find it really helpful

to manage the intake

of calories as an

alternative to eating

either cereal or toast…

@AzminaNutrition

And more important

I find it very sustaining

and I don’t find I need

to snack during

the morning.

• Mums-to-be: for fetal development

• Growing children: meet their calcium needs (as well as

other bone-friendly nutrients)

• People watching their weight: Low in energy density,

satisfyingly nutrient dense

• People at risk of Type 2 diabetes

• Lactose intolerance

• Elderly people: a good source of calcium and high

quality protein

Yogurt through the Lifecycle

@AzminaNutrition

Saving calories: sweet options Y

ogurt

sw

ap

Snack o

r D

essert

@AzminaNutrition

Saving calories: going savoury

@AzminaNutrition

Yogurt

sw

ap

Snack o

r D

essert

Energy density of yogurt

http://www.yogurtinnutrition.com/wp-content/uploads/2015/04/digest_issue_02.pdf

https://www.nutrition.org.uk/healthyliving/fuller/what-is-energy-density.html?showall=1

Energy Density: enjoy larger portions!

@AzminaNutrition

Ref: Volumetrics Wieght-Control – B Rolls & R Barnett- HarperTorch 2003

Nutrient Density – around the globe (1/2)

US Dietary Guidelines 2015

- Shift to consume more dairy products, in nutrient-dense forms:

- Increased intake of dairy products most beneficial if more fat-free or

low-fat milk and yogurt were selected rather than cheese

- Some sweetened yogurt may be included …as long as the total amount

of added sugars not > limit for added sugars….

UK, The Eatwell Guide Have some dairy or dairy

alternative daily; choosing lower

fat and lower sugar options

Greece, Dietary

Guidelines Consumption of an average

of 2 daily servings dairy

products

Weaver CW. How sound is the science behind the dietary recommendations for dairy? Am J Clin Nutr. ajcn.073007; First published

online March 19,2014. doi:10.3945/ajcn.113.073007.

https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/528200/Eatwell_guide_booklet.pdf

http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/greece/en/

Spain, Food-Based

Guidelines – Eat milk

and dairy products

every day

Nutrient Density – around the globe (2/2)

Mediterranean Diet Foundation

- Dairy products are excellent

sources of proteins, minerals

(calcium, phosphorus, etc.) and

vitamins

Australia, Food for Health - Milk, yoghurt, cheese and/or

their alternatives, mostly

reduced fat daily

China, Food Guide Pagoda - Consume milk or

soyabean products every day (300g of milk and milk

products)

http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/spain/en/

http://dietamediterranea.com/en/nutrition/

https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5

http://debategraph.org/Stream.aspx?nid=154620&vt=bubble&dc=focus

YOGURT NUTRIENT DENSITY

00 mois 0000 11

% of recommended daily intakes

125g flavored yogurt

Better nutrient intakes: protein, calcium, magnesium, zinc, vitamin D and riboflavin, and higher overall diet quality with increased

intake of dairy foods including yogurt

Eating yogurt is a good marker of diet quality

- 2 x as likely to have a healthier dietary pattern

- ↑ potassium intakes

- less likely to have ↓ intakes of B2, B12, calcium, magnesium, and zinc. 1.Weinberg LG, Berner LA, Groves JE. Nutrient contributions of dairy foods in the United States, Continuing Survey of Food Intakes by Individuals, 1994-1996, 1998. J Am Diet Assoc. 2004;.

2.Wang H, Livingston KA, Fox CS, Meigs JB, Jacques PF. Yogurt consumption is associated with better diet quality and metabolic pro le in American men and women. Nutr Res. 2013;

33(1):18-26.

Calculation of yogurt nutrient density in different

systems

Darmon N, Vieux F, Maillot M, Volatier JL, Martin A. Nutrient pro les

discriminate between foods according to their contribution to nutritionally

adequate diets: a validation study using linear programming and the

SAIN,LIM system. Am J Clin Nutr. 2009. 89(4);1227-36

Technical guidance

OFCOM: "Foods scoring ≥4

are classified as less healthy“

Nutrient Density: get more nutrients! Sweet options Y

ogurt

sw

ap

Origin

al fo

od

N

utr

ient

Im

pro

vem

ent

per

port

ion

@AzminaNutrition

Nutrient Density: get more nutrients! Savoury options Y

ogurt

sw

ap

Origin

al fo

od

N

utr

ient

Im

pro

vem

ent

per

port

ion

@AzminaNutrition

180 kcal

38 kcal

50g portion

of Tzatziki

1 X calcium

1.2 X protein

1.1 X magnesium

1.3 X potassium

50g portion of Sour

cream and chive dip 449

kcal

153 kcal

279g portion

of Cacik

278g portion of

Vichyssoise

1.8 X calcium

1.5 X protein

1.5 X magnesium

Nutrient Dataset References (accessed March 2016)

• http://nutritiondata.self.com/facts/snacks/7426/2

• http://nutritiondata.self.com/facts/snacks/7426/2

• http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2

• UK supermarket data (Asda, Sainsbury’s, Tesco, Weight Watchers)

• On-pack recommended servings sizes

• USDA database

• UK McCance & Widdowson database

• EFSA Register on Nutrition & Health Claims

http://ec.europa.eu/nuhclaims/event=search&CFID=2064704&CFTOKEN=

b72e2b2bd593afbf-C21D41D3-950E-397C-

AF5B65C5FC06E28B&jsessionid=93124bac08aaad63a162d1669702233

1b6b2TR

• Food Portion Sizes (MAFF Handbook),1994 by Food Standards Agency

@AzminaNutrition

Yogurt is more than a snack or dessert

• Yogurt curry!

• Yogurt in place of cream in korma, chicken tikka,

stroganoff, creamy sauces

• Frozen with a stick – yogurt ice lolly

• Yogurt breakfast shake

• Yogurt with berries/ granola

• Yogurt and herb dip

• Raita & tzatziki…

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Yogurt throughout the day: Breakfast ideas

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Yogurt throughout the day: Lunch ideas

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Yogurt throughout the day: something in between

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Ref: http://www.yogurtinnutrition.com/wp-

content/uploads/2015/10/yini-digest-4.pdf

Potential benefits of healthy snacking

Yogurt throughout the day: Dinner ideas

@AzminaNutrition

Conclusion: yogurt is part of a key food group

@AzminaNutrition

Adding yogurt to daily menu helps:

1. save calories

2. increase portion size

3. get more nutrients

Nourishing swaps

throughout life

Versatile:

sweet /savoury

meals / snacks

Yogurt is a marker

of diet quality

nutrient density

energy density

Who eats yogurt?

@AzminaNutrition

I love Yogurt !

Contact…

Azmina Govindji

www.azminanutrition.com

@AzminaNutrition