Yogurt – an essential component for a healthy diet

November 23, 2010

One of the major elements, components, of the Mediterranean diet is Yogurt.  According to the Mediterranean Diet Food Pyramid, Yogurt is one of the foods that can and should be taken daily. Yogurt can be eaten straight or as an ingredient in salads as a dressing or other preparations such as sweets or entrees.

Since yogurt will be eaten daily in the Mediterranean diet, it is important to note its nutritional information in mind. 100g of yogurt contains 4g each of proteins, fat and carbohydrates, with a total of 65 calories. At this point it should be noted that one should try to count every gram of the food pyramid because it is not only counterproductive but it is not very useful as well, since everyone has different needs.


Yogurt is better eaten for breakfast and lunch in small amounts but not for dinner due to the fact that for some it is difficult to be digested.

Yogurt in the Mediterranean diet is made from sheep’s or goat’s milk or a mixture of the two.  Goat’s milk is rich in minerals and fat. It is rich in Calcium, Potassium, Phosphorus, Magnesium and Sodium. It also contains a small amount of Selenium, Zinc and Iron. Goat’s milk is also rich in vitamins A, D and vitamin B12.  Goat’s milk is good for healthy bones and the cardiovascular system and known for reducing allergy symptoms such as Asthma, Eczema and Ear infections.  Sheep’s milk is very similar to Goat’s milk and contains the same benefits but it reduces cholesterol and is more nutritional than goat’s milk.

Yogurt contains live, active cultures like bulgaricus and acidophilus, which promote healthy digestion. Live active cultures in sheep’s or goat’s yogurt also protect the intestinal tract, increasing resistance to immune-related diseases.  In addition yogurt is high in calcium and may reduce the risk of obesity.

Yogurt can be taken straight out of the box as breakfast, lunch or as a snack. It can also be combined with fresh or dried fruits to make it more nutritious or delicious. It can also be mixed with sliced cucumber to make the famous Greek ‘’tzatziki’’ or sweetened with honey and nuts to form an aphrodisiac desert preferred by young couples during their honeymoon.  Yogurt can also be transformed into a healthy refreshing drink, traditional to many nations in the Mediterranean, which can accompany any meal.

In recent years frozen yogurt was introduced as a desert in replacement of ice-cream. It is certainly healthier than ice-cream since it contains lower fat due to the use of milk instead of cream.

A yogurt diet plan in combination with exercise can assist dieters with losing weight. Yogurt comes in different flavors, it is low fat, it comes in many sizes and inexpensive and thus can be affordable for each person that wants to pursue the yogurt diet plan. The yogurt diet is an eating plan and should be used sensibly and works best if combined with exercises such as running, walking and or swimming.  The yogurt diet provides plenty of nutrients and gives a lot of energy during workouts.

As a conclusion please note that eating plain yogurt sprayed with cinnamon powder increases the body metabolism and keeps a fresh mouth!

Andrea Aurelio
About the author

Andrea Aurelio adopted the Mediterranean diet and the Mediterranean way of living after evaluating a series of diets and realizing that the Mediterranean diet is a proven diet and the best way to adopt a healthy lifestyle. You can connect with him on Google+, Facebook, Twitter and Pinterest.

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