Be cool with iceberg lettuce and Greek yogurt

Iceberg lettuce is low in calories and fat-free, which is ideal for weight management. It is also a good source of vitamin A, Bs, K and C.

Yogurt is high in protein and calcium. Low-fat yogurts are low in calories and serve as a healthy snack for those who are calorie- or weight-conscious. They contain beneficial probiotic bacteria, which have a positive impact on our gut health.

But it is necessary to look at the labels and buy those with live culture bacteria.

They are also suitable for those who are lactose-intolerant.

Choosing low-fat yogurt over regular yogurt also reduces one's consumption of saturated fat and helps to save on caloric intake overall.

  • NUTRITIONAL INFORMATION

  • Per serving (107g)

    Energy: 140kcal

    Protein: 1.2g

    Total fat: 13.8g

    Saturated fat: 1.9g

    Dietary fibre: 1g

    Carbohydrate: 4.1g

    Cholesterol: 0.5mg

    Sodium: 305.5mg

This recipe can be made healthier by adding more vegetables or fruits to increase the fibre content.

Instead of lettuce, you can also consider using radicchio or other coloured vegetables to get more nutrients. For example, shredded purple cabbage has pigments rich in anthocyanins, which can help to lower your risk of cancer.

To raise protein intake, use low-fat Greek yogurt, which is also low in fat but has double the amount of protein compared with classic low-fat yogurt.

Top it off with some walnuts or flaxseed to give it a boost of vegetarian omega-3.

Bibi Chia

Principal dietitian, Raffles Diabetes and Endocrine Centre

A version of this article appeared in the print edition of The Straits Times on May 24, 2016, with the headline 'Be cool with iceberg lettuce and Greek yogurt'. Print Edition | Subscribe