According to the Harvard School of Public Health, following a balanced Mediterranean diet that includes yogurt provides many benefits. You may reduce your chances of developing heart disease and also regulate your blood sugar levels. Practicing portion control or calorie reduction on a Mediterranean diet also can promote weight loss.
General Guidelines
The most important components in a Mediterranean diet are plant-based foods. Fresh fruit, vegetables, legumes, nuts, seeds, olive oil, spices, herbs and unsweetened whole grains form the base of the Mediterranean diet's nutrition pyramid. You choose from these foods for every meal and snack. The next level of the pyramid is seafood and fish, prepared lightly and consumed at least two times per week. Yogurt appears on the next level, along with skinless poultry, eggs and cheese. You can eat moderate portions of these foods daily or weekly, depending upon your preferences and goals. The top of the pyramid consists of meat and sweets, which you should eliminate or only eat rarely.
Type of Yogurt
Pay attention to the type of yogurt you consume when following a Mediterranean diet. If you eat yogurt daily, select low-fat or nonfat versions containing no sugar. You may want to consider nonfat, unsweetened Greek yogurt, which has a creamy consistency that gives the illusion of a whole milk version. If you eat yogurt rarely or use it as a garnish, you may want to indulge in a whole milk version to take the place of dessert.
Creative Uses of Yogurt
Eating plain yogurt on a Mediterranean diet should not bore you. Use yogurt creatively with simple recipes. Start your day by blending nonfat Greek yogurt and frozen banana chunks for a creamy smoothie. Make a piquant salad dressing by mixing yogurt with chopped garlic, a dash of sea salt and a sprinkle of cayenne pepper. Combine yogurt with chopped cucumber and spread it over tomato slices. Use unsweetened yogurt instead of cream to thicken soups, sauces and gravies. Top mixed berries or peach slices with yogurt and cinnamon for a refreshing dessert.
Portion Control
Even healthy plant-based foods and nonfat yogurt can cause weight gain if you do not practice portion control. Limit your intake of high-calorie foods by starting your meal with berries, spinach, kale, collard greens, citrus fruit and apples. These foods contain high amounts of dietary fiber, so you will feel full more quickly and for longer. Reserve half your plate for roasted vegetables, marinated vegetables or lightly-dressed salad and the other half for grains, protein and healthy sources of fat. Eat only one serving at mealtimes.
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