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Homemade Fruit on Bottom Yogurt

Homemade Fruit on the Bottom Yogurt

By Meg Roberts, PHEc

truthful-foods

A single serving of store bought fruit on the bottom yogurt contains over 20 grams of added sugar. ‘Added sugar’ is any source of sugar that isn’t naturally present in a food (e.g. table sugar, brown sugar, maple syrup, agave, honey). For reference, here is how much added sugar you should be aiming for each day*:

Children – no more than 4 teaspoons of added sugar a day (16 grams/day; 64 calories/day)
Women – no more than 6 teaspoons of added sugar a day ( 25 grams/day; 100 calories/day)
Men – no more than 9 teaspoons of added sugar a day (37.5 grams/day; 150 calories/day)

*The National Academy of Medicine does not recognize sources of added sugar as having any nutritional benefit and therefore there is no dietary reference intake value set for sugar.

Many brand name varieties of fruit on the bottom yogurt are primarily made of modified milk ingredients, followed by sugar and water, then lastly fruit puree.

Homemade fruit on the bottom yogurt is a much more wholesome snack. Plain dairy based yogurts contain no added sugar and are a good source of protein and calcium. Most plant based unsweetened yogurts are fortified with vitamin D, calcium and vitamin B12.

As far as store bought jam goes, I prefer the brand Bonne Maman because one tablespoon of their jam has 13 g of sugar per 1 tablespoon and the ingredient list is very simple: fruit first, then sugar, cane sugar, concentrated lemon juice and fruit pectin. Plus the empty jars can be used as water glasses for everyday use.

Do you love the taste of homemade jam, but can’t find the time to make your own? One solution is to visit your local farmer’s market and stock up on different varieties to last you until next Spring.

There are endless combinations of homemade fruit on the bottom yogurt that you can prepare at home. Just make sure the container you select has an air tight seal. My preferred containers are the 4 oz (quarter pint) mason jars that you can buy in store or online. If you are packing for a child consider using a 4 oz plastic container with an airtight screw lid.

Regular version:

Bottom layer: 1.5 teaspoon of homemade or store bought strawberry jam
Top layer: ¾ cup plain yogurt (dairy or plant based)
Top with: 1 tablespoon plain hemp hearts

Plant-based version:

Bottom layer: 1.5 teaspoon of homemade or store bought peach jam
Top layer: ¾ cup dairy free unsweetened coconut yogurt
Top with: 1 tablespoon shredded unsweetened coconut

Low Glycemic version:

Bottom layer: ½ cup chopped fresh seasonal fruit
Top layer: ¾ cup plain yogurt (dairy or plant based)
Top with: ¼ cup chopped walnuts or ¼ cup pumpkin seeds if you are packing a nut-free lunch.

 

Interested in learning more about nutrition?  Book a nutrition consult with Meg.

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