Some yogurts are very high in fat and sugar. Here are some tips to help you in the dairy aisle.
Yogurt Buying Guide
• The first thing you will need to pay attention to is the serving size. A serving of yogurt in Canada’s Food Guide is 175 g, or ¾ cups. Some yogurts come in 100 g individual containers. This guide refers to both of these serving sizes, but you should also be aware that some manufacturers list 125 g, or ½ cup, as a serving.
• Calories – Choose a yogurt that has 1 calorie per gram or less (i.e. 175 calories or less per 175 g, or 100 calories or less per 100 g).
• Fat – Choose a yogurt that has less than 2 g of saturated fat per 175 g serving (or less than 1 g per 100 g serving), and no trans fats.
• Sugar – 175 g of yogurt should have about 12 g of naturally-occurring sugars, while 100 g should have approximately 7 g. Any more than that is added sugar. Choose a yogurt that has less than two teaspoons (10 g) of added sugar per serving (i.e. less than 22 g of total sugar for 175 g serving, or less than 17 g for 100 g serving.)
Healthy Baking Substitutions
Unsweetened applesauce for sugar
Using applesauce in place of sugar can add sweetness without the extra calories. You can substitute sugar for applesauce in an equal amount (1 cup = 1 cup), but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
Mashed bananas for fats (butter, margarine or oil).
The consistency is ideal and the bananas add nutrients like potassium, fibre, and vitamin B6. One cup of mashed banana works in place of 1 cup or butter or oil.
Olive oil spray for olive oil from the bottle
Avoid greasy dishes and extra calories by using a spray bottle for oil. A little mist is all you need for the non-stick effect.
Marshmallow Fluff for frosting
Replacing frosting with marshmallow achieves the perfect consistency and saves on calories from fat and sugar. While two tablespoons of marshmallow has around 40 calories and 6 grams of sugar, and 0g fat, the same amount of frosting can pack up to 100 calories, 14 grams of sugar, and 5 grams of fat.