A Dieter’s Dilemma: Selecting Sweet Treats
Do you crave sweets? Are desserts your dieting “weakness”? You can put a happy ending on your dining experience -- just plan it! Use the online menu planner before picking your dessert or digging in. Play around with different choices to see the impact they’ll have on your diet plan and nutrition tracker.
Scared to even look at the dessert menu? Don’t worry, not all desserts are a diet nightmare. Some options are naturally lower in calories, like fresh fruit, nonfat frozen yogurt and angel food cake. Other desserts aren’t too bad if you keep the portions in check. And don’t forget the delicious and already portion-controlled Jenny’s Cuisine® desserts (cookies, cake, cheesecake,...). Yum!
Here are some choices to consider and the portions that may fit into your weight loss meal plan:
|Sweet Treat||Serving||Food Exchanges|
|Bowl of fresh strawberries||1 cup||1 fruit|
|Scoop of vanilla ice cream||½ cup||1 starch, 2 fat|
|Chocolate nonfat frozen yogurt||½ cup||1 ½ starch|
|Small slice of unfrosted cake||2” square||1 starch, 1 fat|
|Slice of frosted cake||2” square||2 starch, 1 fat|
|Brownie, unfrosted||2” square||1 starch, 1 fat|
|Cappuccino made with nonfat milk||1 cup||1 milk|
|Microwave popcorn||3 cups||1 starch, 1 fat|
|Cookie||1 medium or 2 small||1 starch, 1 fat|
|Slice of apple pie||⅙ pie||3 starch, 2 fat|
|Glazed doughnut||3 ¾” across||2 starch, 2 fat|
|Pumpkin or custard pie||⅛ pie||1 1/2 starch, 1 1/2 fat|
Also try these strategies to to keep calories in check:
● Order one dessert with forks for all to share.
● Use the online planner to determine a portion under 250 calories and enjoying a splurge for your week.
● Put half or a third on your plate and bagging the rest to go. (Assuming you won’t finish it on the drive home...).
● Delay your intake of the sweet treat when a craving hits by distracting yourself. As the intensity of your craving goes down, you may choose to go without the tempting food or consciously choose to eat a smaller portion.
Sweets can be part of a healthy diet. It just requires a little planning and keeping moderation and portion control top-of-mind.