Deserts That Won't Expand Your Waistline
Berries and Cream
- Berries are sweet, juicy & low in calories.
- They also have many heart-healthy nutrients, like antioxidants & fiber.
- Dress a cup of them up with a dollop of whipped cream or low-fat sour cream , it adds
20 to 50 calories, but little to no sugar.
Frozen Fruit Bars
- Some store-bought brands offer low-calorie, lower-sugar options.
- Or make your own to avoid, or at least limit, added sugars.
- Look for recipes that use more fruit than juice.
- That way, you’ll still get some fiber & other nutrients in your sweet treat.
Dark Chocolate
- Enjoying an ounce a few times a week is not as bad for your diet as you might think.
- It has less sugar & more cocoa than milk chocolate.
- That means fewer calories, but more nutrients like flavonoids.
- For the most benefit, look for cocoa content of 70% or more, but keep in mind that
caffeine content goes up with the cocoa, too.
Yogurt Parfait
- It can feel as indulgent as an ice cream sundae, with less added sugar, more fiber &
plenty of nutrients. - Start with plain yogurt, which has far less sugar than flavored types.
- Top it with fresh berries & a few nuts.
- A bit of granola is OK, too, just watch the portion size.
- 1 C is a serving of yogurt, but you may opt for less if you’re having it after a meal.
Oat Apple Crisp
- In the mood for apple pie?
- This warm, gooey treat could hit the spot .
- Look for recipes that use more oats, nuts & fruit & less white flour, sugar & butter or
margarine. - Baking the apples brings out their natural sweetness.
- Oats & nuts add fiber & healthy fats.
Fruit & Cheese
- Fresh or dried, fruit’s sweetness pairs well with the satisfying creaminess of the cheese.
- Try brie, goat cheese or cheddar with dates, figs or apples.
- Don’t take your eyes off the portion size, though, 1 serving is an ounce & a half of
cheese, about the size of 4 dice.
Chocolate-Covered Frozen Bananas
- This dessert looks fancy & indulgent, but it’s pretty simple to make & not that bad for
your diet. - Freeze some banana slices & melt some dark chocolate.
- Roll the bananas in the chocolate & sprinkle some nuts on top if you want.
- Then put them back in the freezer until you’re ready to eat.
- Enjoy two or three slices (about 70 calories) at a time.
Nut Bar
- Many store-bought ones aren’t much better than candy bars, so read the nutrition label.
- Look for natural ingredients & low added sugar, which some bars list as honey, corn
syrup, or brown rice syrup, among other things. - A well-balanced bar also should have 3 grams of fiber, 3 to 6 grams of protein & around 175 calories. But this should be from nuts & fruit, not from 'soy isolates' 'chicory root' or other processed ingredients.
Poached Pears
- To poach something is to simmer it gently in some liquid.
- You can do pears in lemon water, apple juice, red wine & many other liquids.
- It’s a simple but elegant, healthy dessert,one poached pear can have around 100 calories.
- Serve a bit of the poaching liquid with each peeled & cooked pear.
- A touch of cream or creme fraiche might be just the right topping, but you can skip it if
you’re watching fat or calories.
Sweetened Popcorn
- Packaged versions aren’t so innocent, they can have up to 17 grams of sugar per 2 C
serving. - But a cup of plain, air-popped corn has no sugar & only about 35 calories.
- You can control calories & fat if you sprinkle your own mixture of cinnamon & sugar.
Chocolate Milk
- Don’t forget this delicious old-school treat.
- You can limit fat & sugar by making it yourself with skim or low-fat milk & cocoa powder.
Frozen Yogurt Bars
- Brands vary, but it’s possible to get that creamy, sweet goodness for just 80 calories
per bar. - A bonus is that they can have a decent dose of protein, too.
- There are loads of different flavors & toppings.
- Just make sure to check the label for calories, fat & added sugar.
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