Yogurt, granola and tangerines are all nutritious ingredients, depending on the type you choose. Combine the three ingredients to prepare a healthy parfait that will supply you with key nutrients. Learn about the differences in the ingredients so you are able to choose the healthiest ones possible to enhance the value of your parfait.
Calories and Fat
One cup of yogurt contains 154 calories, a 1/2-cup of granola contains 266 calories and one cup of tangerines contain 103 calories. Make the right choices in terms of your parfait ingredients and you might be able to create a low-fat and nutritious snack or side dish. Choose low-fat yogurt to keep your intake of saturated fat low. A 1-cup serving of plain low-fat yogurt contains 3.8 g of fat, with 2.4 g of saturated fat. One cup of yogurt made with whole milk contains 7.96 g of fat, with 5.13 g of that being saturated. Keep your saturated fat intake low to help lower your chance of heart disease and unhealthy weight gain. Choose low-fat granola to keep your intake low as well. Certain brands of granola can contain up to 11 g of total fat.
Calcium
You get a hefty dose of calcium from your yogurt parfait. Calcium is an essential mineral that helps you build and maintain bone mass. Calcium is also crucial for the strength and health of your teeth as well. Yogurt is a nutritious source of calcium whether you choose whole milk or low-fat versions. You get 448 mg of calcium from one cup of low-fat plain yogurt. Granola supplies a small amount as well, with around 50 mg per 1/2-cup serving.
Sugar
Certain brands of yogurt, granola and tangerines might contain an unhealthy amount of added sugar. Flavored yogurts can have 20 g or more of added sugar, but choose a plain yogurt and you will lower that number to 17.25 g of sugar. Granola can have large amounts of added sugar as well. A 1/2-cup serving of granola with almonds contains 11.64 g of sugar. Granola with raisins contains 16.8 g of sugar. Choose fresh tangerines, which do not contain any added sugar, rather than canned versions, which can contain large amounts.
Additional Nutrients
Your yogurt, granola and tangerine parfait also supplies 521 mg of phosphorus, which is a nutrient that works like calcium to maintain strong bones and healthy teeth. You will also get more than 1,000 mg of potassium if you make your parfait with one cup of plain yogurt, a half cup of granola and one cup of tangerines. These servings also supply vitamin A, fiber, vitamin C and iron.
Member Comments