Dieting? Trying to maintain your weight? Don’t skip dessert. Dessert isn’t the enemy to your waistline. Unrealistic limits are.
Do you want a hot fudge sundae, but only on a weekend? Do you like a little something sweet and can settle for one square of dark chocolate or a baked apple each night? Anna Ardine, clinical nutrition manager at Magee Women’s Hospital in Pittsburgh, says to “come up with a reasonable limit” for the foods you eat. Figure out what will work for you.
Mary Vogliano, a Weight Watchers ambassador and group leader in Pittsburgh, agrees, saying you shouldn’t deprive yourself.
“The big thing we always talk about at Weight Watchers is there really is no reason to declare a food off-limits,” Vogliano says. “Deprivation is one of the things that make you want to give up.”
Follow a few simple tricks and revamp the way you think about dessert to satisfy your sweet tooth without the guilt.
Many chocoholics were thrilled to hear there are good health benefits found in chocolate—until they listened further to learn those benefits come from dark chocolate, not milk chocolate. But if you work at it, you may eventually find yourself savoring the dark and not craving the milk chocolate, Ardine says. Rather than digging into a piece of dark chocolate like you would a piece of milk chocolate, take smaller bites and eat it slowly so you can savor the flavor and so you don’t become overwhelmed with its slight bitterness.
The same works for other healthy treats. Start slow and learn to appreciate the taste, whether it’s bitter or tart, sweet or savory.
If you’re ordering dessert at a restaurant, remember one restaurant serving is much more than what’s typically recommended for a single person. One of the best ways to control your intake is to order one dessert and split it with someone else. Don’t be shy about asking your waiter how many people that slice of bread pudding is meant to serve. Knowing that ahead of time can help you plan how you split it up before it hits your table.
If you need a little help watching your serving sizes, try pre-portioned, 100-calorie low-fat treats. You can also portion out snacks yourself using a plastic snack bag.
When you add fiber-filled foods like fruit to your dessert, it can help you feel more satisfied, Vogliano says.
Top low-fat ice cream or frozen yogurt with some fresh berries. Dip apple slices into chocolate sauce. Or, simply eat some fresh, natural strawberries for dessert instead of eating that slice of cake. “Eat naturally sweet things,” Ardine says.
Swap out fat- and sugar-filled ingredients with healthier options when baking. Fruit purées can fill in for some of the oils in baking, and nonfat Greek yogurt can be substituted for sour cream in many baked goodies.
Use applesauce in place of eggs, oil or butter.
Whole-wheat flour is a good substitute for all-purpose flour. One cup of whole-wheat flour has 408 calories, 13 grams of dietary fiber and 16 grams of protein compared with one cup of all-purpose, which has 455 calories, 3.4 grams of dietary fiber and 13 grams of protein.
How often should you have dessert? Treats used to be, well, a treat, Ardine says. If Mom baked pies, she probably wasn’t doing it every day, and the size of the pie was probably smaller than what you’d find in any restaurant today.
“Desserts were never supposed to be an everyday thing,” Ardine says.
Limit desserts to once per week or less, and plan for special occasions where dessert will be abundant. If your friend is celebrating her birthday next week, and you know you’re going to indulge in some cake and ice cream, skip the dessert this week so you can have more guilt-free fun next week.
Combine all ingredients in a medium size saucepan over low heat. Whisk together until all ingredients are incorporated and chocolate is melted. Serve in a mug and top with a shake of cinnamon. Serves 2.
Coffee and dessert go hand-in-hand, and when you introduce coffee into your dessert you add a great deal of flavor, which means you can use less sugar and create a healthier dessert.
To make the glaze, mix together the sugar, cocoa and espresso powder. Whisk in the brewed coffee. Let glaze chill for 20 minutes. Serve frozen yogurt topped with the chilled glaze and bananas. You can also serve the glaze warm over the frozen yogurt to create a healthier version of the classic hot fudge sundae. Serves 4
The fresh berries in this dish are naturally sweet, and the honey is a healthier option than refined sugar giving this dessert a subtle sweetness. The flaxseed also offers a different texture with health benefits such as Omega-3 fatty acids and fiber.
Toss strawberries with one-third of the honey and flaxseed. Repeat for raspberries and blueberries. In four tall clear glasses, lay strawberries on bottom, then top with a layer of yogurt, then a layer of raspberries, then another layer of yogurt, then a layer of blueberries, then top with whipped topping. Garnish with a sprig of mint. Serves 4
