Plain yoghurt

Tips

Versatile and inexpensive, plain yoghurt can be eaten at breakfast, as a snack or for dessert. Count one 125 g pot as the reference portion. To vary things without adding to the calorie bill, add fresh fruit, a spoonful of oat flakes, chia seeds or a drizzle of honey rather than buying sweetened shop-bought versions. It is also a good replacement for cream in cold sauces, marinades and light vinaigrettes.

In terms of nutrition facts, plain yoghurt provides protein, calcium, phosphorus and B vitamins. The live cultures make it a fermented food valued for digestive comfort. Its glycaemic index is moderate and it keeps you full for longer, two assets if you are trying to lose weight. If you want something even lighter, go for low-fat plain yoghurt or fat-free fromage blanc, which is higher in protein for fewer calories.

• Storage: keep it in the fridge at between 4 and 6 °C and respect the date shown to preserve the cultures.
• Cooking: stir it in off the heat or at the end of preparation to stop it from splitting.
• Clever pairings: red berries, cinnamon, lemon zest, homemade muesli.

For athletes, plain yoghurt is a practical recovery snack: its protein helps maintain muscle, while its carbohydrate helps to replenish stores after exercise. Mixed with a banana and a handful of flakes, it makes a simple, easily digested protein snack. You can also take inspiration from the ideas in fitness nutrition to include it in your training days, possibly alongside a shaker.

For weight control, plain yoghurt remains an ally of choice thanks to its low calorie density. The thing to watch is mainly the additions: too much sugar, granola or coulis quickly turns a light dessert into a high-calorie option. Choose natural, sensible toppings. Plain yoghurt naturally belongs in the dairy products family, and you can compare its figures with other foods using the calorie table to adjust your menus to your goals.