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Enjoying Desserts While Honoring Your Goals

You don’t have to avoid desserts to reach your health or weight goals. Cooper Clinic Nutrition shares ways to enjoy your favorite sweets by choosing smart substitutions to bring natural sweetness to the table.
Enjoying Desserts While Honoring Your Goals

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Dessert is often the most tempting part of a meal, especially during the holidays or celebrations. With a few mindful tweaks, you can satisfy your sweet tooth while still prioritizing your goals and health. Choosing desserts centered around whole ingredients, natural sweeteners and smart substitutions, allows you to enjoy treats as part of a balanced lifestyle—remember everything in moderation.

Key Strategies

  1. Less of the “real thing.”
    Instead of cutting out sweets, enjoy a smaller portion of the “real” dessert or decrease the calories from fat and sugar when possible. A smaller portion of what you love can be more satisfying than a dessert you don’t enjoy.

  2. Choose fruit-based desserts.
    Fruit as the main ingredient brings natural sweetness plus plenty of fiber and vitamins—making desserts more nutrient-dense.

  3. Hack recipes with healthier substitutions.
    When baking, there are some great swaps for your favorite recipes. For example, unsweetened applesauce, mashed banana, Greek yogurt, avocado and nut butters, can be used as substitutes for oil, often using a 1:1 ratio. Incorporate whole wheat flour or use half and half whole wheat flour and white flour to improve the fiber profile. Instead of heavy cream try evaporated skim milk.

  4. Spice it up.
    Use seasonal spices such as pumpkin, cinnamon, nutmeg, cardamom, all spice and ginger to add a festive flare to your desserts without the high calorie, high sugar price tag.

Recipes Worth Trying

  1. Apple Crisp for Two
    This recipe is scaled for two servings and uses whole wheat flour and rolled oats in the topping.
    Make it lighter: Enjoy with Greek yogurt instead of frozen yogurt

  2. Mixed Berry Compote
    This dessert features mixed berries, a little sugar and orange liqueur with lemon juice.
    Make it lighter: Use orange juice rather than orange liqueur

  3. Peach Cobbler
    This take on a classic Southern dessert emphasizes fruit and simpler ingredients.
    Make it lighter: Use less sugar

  4. Avocado Chocolate Mousse
    Rich, creamy and a delicious dessert for any occasion, this Chocolate Avocado Mousse has a not-so-secret ingredient to cut down on fat!

  5. Tofu Pumpkin Pie
    Try this pumpkin pie recipe with tofu for a festive dessert with a nutritional boost.

  6. Pineapple Strawberry Angel Food Cake
    This simple two-ingredient angel food cake is the perfect low-fat sweet treat topped with whipped cream and fresh strawberries.

Recommendations

  • Portion control is key. The calories, sugar and fat can add up even when eating a healthier dessert. Consider smaller bowls/plates, ramekins or sharing with family and friends.
  • Balance. Pair any dessert with a food that adds protein or fiber such as Greek yogurt, nuts, seeds and fruit.
  • Focus on whole ingredients. Choose desserts made with fruit, whole grains (or grain alternatives), healthy fats and a minimal amount of added sugar.
  • Use dessert strategically. Having a dessert can be part of a balanced diet. The “less of the real thing” mindset means you don’t deprive yourself, but you also don’t go overboard.
  • Get creative with fruit. Seasonal fruits can deliver sweetness and nutrients and add variety to your meals.
  • Mind the added sugar. When you find a recipe you love, look for ways to reduce the sugar or substitute with 1:1 ratio. Applesauce and prunes are two options, but they have more liquid in them so reduce other liquids such as water or milk by ¼ cup less to adjust moisture content.
  • Enjoy the process. Baking or creating your own dessert gives you control over ingredients and portions—and may make you appreciate it more.
  • Plan ahead. If you want to include dessert with your meal, eat less of your entrée and side(s) to “save” the calories for dessert.
  • Be mindful. Enjoy your dessert and savor the moment. Make it last longer. Consider putting your fork or spoon down between bites.

Enjoy your next dessert or snack without the worry of falling behind on your health goals. Want to learn more about maintaining a healthy weight? Schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist to build a healthy eating program. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Alexandra Samarripa, Dietetic Intern at Texas Woman’s University, and Cooper Clinic Nutrition.