ZeroPoint cheat sheet: Yoghurt & cottage cheese
ZeroPoint® foods form the foundation of a healthy pattern of eating. They are nutritional powerhouses that you can reach for frequently and consistently, without weighing, measuring, or tracking them. They were specifically chosen because they are nutrient-, vitamin-, and mineral-packed. Because of that, they’re recommended by national and international guidelines (including the World Health Organization) to be consumed often as part of a healthy pattern of eating.
Every WeightWatchers member* gets the same list of over 200 ZeroPoint foods including: non-starchy veggies, fruit, eggs, yoghurt & cottage cheese, fish & shellfish, chicken & turkey breast, tofu & tempeh, corn & popcorn, and beans, peas, & lentils.
Yoghurt and cottage cheese (specifically plain, 99% fat-freet varieties) have made it onto the list of ZeroPoint food groups because they are nutrient-dense, packed with protein, and great sources of calcium and vitamin D, two key nutrients that are important for bone health. Yoghurt and cottage cheese are also great sources of protein which can help you feel fuller longer.
While “zero” usually means “nothing,” at WW, ZeroPoint foods are everything! If you’re not on our diabetes-tailored plan, then yoghurt and cottage cheese will be on your ZeroPoint foods list. If you’ve got some questions, you’re in the right place.
Which types of foods are included in this category?
- 97% fat-free cottage cheese
- 99% fat-free, plain, Greek yoghurt
- 99% fat-free, plain, natural yoghurt
- 99% fat-free quark
- Soy yoghurt, plain, unsweetened
What makes these foods so healthy?
The foods in this category are a good source of lean protein and other nutrients such as calcium and vitamin D and contain no added sugar.
I don’t love the taste of plain yoghurt or cottage cheese. What can I add to them to flavour them up?
Go sweet with a sliced banana, roasted fruit compote, or a sweet fruit salsa. Or you can add dessert-y toppings like mini chocolate chips, honey or maple syrup, chopped nuts, dried fruit and toasted coconut. Savoury more your speed? Top your yoghurt with nuts, seeds and fresh herbs. Just make sure to track the Points for any additional food items.
Cottage cheese is great with crackers or served on top of crispbreads and toast. It pairs perfectly with honey and fruit for a sweet hit, or for something savoury top with fresh sliced tomato or cucumber.
Are there tasty ways to use some of these foods in meal prep, cooking, and baking?
Absolutely! Cottage cheese can be used as the base for creamy pasta sauces and dips, almond and soy yoghurts are terrific in acai breakfast bowls and frozen yoghurt bark and dairy yoghurt—especially Greek yoghurt which is thicker and higher in protein than regular yoghurt—makes baked goods, cream soups, marinades, salad dressings and sauces taste richer.
What’s the most surprising thing I can make with yoghurt?
How about dough? Yep, just mix self-rising flour with 99% fat-free plain Greek yoghurt to make two-ingredient dough. Think lower Points® pizza crust, bagels and calzones, to name a few!
Any other tips?
If your yoghurt has a touch of liquid on top, that’s okay. The clear liquid in yoghurt containers is naturally occurring whey. Don’t drain it; stir it back in.
Greek yoghurt can be a little more sour than regular yoghurt. Add some citrus zest to sweeten its flavour.
*Members living with diabetes will have non-starchy veggies, eggs, fish & shellfish, chicken & turkey breast, tofu & tempeh, and beans, peas, & lentils on their ZeroPoint food list. These categories were carefully selected to consider the combination of carbohydrates, proteins, and fibre, and are less likely to impact blood sugar levels.