• Brianna Rhodes, RD

Berry Yogurt Parfait

This is a simple, yet delicious option for breakfast. I love yogurt—it’s an easy protein source, and what’s not to love about the smooth creamy texture. I am all for a little sweet in the morning, but I am frustrated with how much sugar is put into traditional flavored yogurts. 25-30+ grams per serving is just way too much! (Every 4 grams is a teaspoon of sugar)

My solution to this problem is to start with plain yogurt, and sweeten it myself. This is a 6 oz serving of yogurt (same size as the typical single serving yogurt cups). Then I add 1 teaspoon of brown sugar. And that is good enough! 4 grams of added sugar. Stir it up and you are good to go.

Going this route does eliminate all the fancy flavors you can find at the grocery store. However, it is so much more satisfying to make strawberry yogurt by chopping up real-live strawberries. Or peaches. Or blueberries. Or bananas. Or mango. Today I had plums. Truly, the possibilities are endless. So forget the artificial flavors. Go for the real stuff!

The thing that takes your yogurt bowl to “parfait” level is a bit of granola. This is one I will caution you on—easy does it on the granola. It is NOT a low-calorie add-in. But it does add a nice crunch to the creamy smooth texture. It also adds some whole grains and fiber to your breakfast meal. A ¼ cup is a good portion size here.

The Meal:

  • 6 oz plain yogurt (I prefer whole milk yogurt)

  • 1 tsp brown sugar

  • ¼ cup granola

  • Strawberries and black berries

Recipe Used in this meal:

Berry Yogurt Parfait

Serving size: 1

Ingredients

  • 6 oz plain yogurt

  • 1 tsp brown sugar

  • ¼ cup granola

  • Fruit of your choice

Directions

1. Portion yogurt into bowl.

2. Add 1 tsp brown sugar, stir to combine.

3. Top with granola and berries.

Nutrition Facts Label for Meal:

Of note: Plain yogurt has 9 grams of naturally occurring sugar per 6 oz serving—because it’s made from milk. There are also 10 grams of sugar found in the berries and granola. When I talk to people about watching sugar intake, I am talking specifically about added sugars, not the natural sugars found in milk and fruit. You will find significant improvements to your health and well-being if you are able to cut back on added sugars. Mixing up your own yogurt in the mornings is one way to do just that!

RD and Me

Brianna Rhodes, RD, CD

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© 2016 RD and Me Nutrition Consulting, LLC