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Yogurt

INGREDIENTS ¾ cup nonfat vanilla Greek yogurt
¼ cup part-skim ricotta
½ teaspoon lemon zest
¼ cup raspberries
1 tablespoon slivered almonds
1 teaspoon chia seeds Directions

A recent report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner. When researchers fed two groups of mice a high-fat diet for 11 weeks, the mice that got water spiked with whey protein (a type of protein found naturally in yogurt and other dairy) packed on 42 percent less weight and nearly a third less body fat than the mice who just drank plain water, despite the fact that they ate roughly the same number of calories. The whey eaters also gained 7 percent more lean body mass (e.g., muscle mass). Save calories—and unnecessary sugar—by choosing plain yogurt. If you need a little extra sweetness, try fresh fruit (maybe raspberries?).

  • Combine yogurt, ricotta and lemon zest in a bowl. Top with raspberries, almonds and chia seeds.

NUTRITION INFORMATION

  • Serving size: about 1¼ cups
  • Per serving: 258 calories; 10 g fat(3 g sat); 4 g fiber; 21 g carbohydrates; 23 g protein; 19 mcg folate; 19 mg cholesterol; 13 g sugars; 6 g added sugars; 251 IU vitamin A; 9 mg vitamin C; 385 mg calcium; 1 mg iron; 125 mg sodium; 398 mg potassium
  • Nutrition Bonus: Calcium (38% daily value)
  • Carbohydrate Servings: 1½

 Sara Haas, R.D.N., L.D.N., EatingWell, Recipe Contributor

 

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