Yogurt, Nut & Fruit Cup

Name: Yogurt, Nut & Fruit Cup
Cook time: 8 min
Total time: 8 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#calcium

#protein

#under_15

#vegetarian

The perfect pregnancy snack — unsweetened yogurt for calcium and probiotics, nuts for good fats, fruit for vitamin C.

MumEat recipe

✨

Nutritional Highlights

🦴

13%

DAILY RDI

Calcium

134.1mg

🍊

11%

DAILY RDI

Vitamin C

9.4mg

⚡

DAILY RDI

Zinc

1mg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

A yogurt-nut cup is a frequent low-sugar afternoon snack for pregnant moms.

🔬 Modern Science

Unsweetened yogurt provides calcium, protein and probiotics; nuts add healthy fats and magnesium; low-sugar fruit adds vitamin C — filling with a small glycemic load.

⚠️Moderate evidence

🍳

Instructions

3 steps

Use unsweetened plain yogurt in a cup.

💡无糖酸奶才真正控糖。

Top with low-sugar fruit like blueberries or strawberries.

Sprinkle a few unsalted nuts.

💡坚果一小把即可，热量不低。

🌿

Full Nutrition Breakdown

🍊Vitamin C

11%(9.4mg)

☀️Vitamin D

1%(0.1µg)

🦴Calcium

13%(134.1mg)

Protein

8%(5.5g)

Zinc

9%(1mg)

Folate

3%(15.9µg)

Iron

2%(0.6mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

建议每日摄入奶制品保证钙，加餐优选低糖高蛋白食物。

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