Nutrition Articles

Healthier Ways to Eat Dessert

Smart Substitution: Dessert

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Sticking with a healthy eating plan is hard work. There is no way around that, but for many it means giving up the foods that they love the most. But, you don’t have to do that! If you are limiting yourself so much that healthy eating becomes more of a hindrance than a help, then your good habits won't last long. So what does this mean? You can still eat dessert-- and enjoy it! Learn some smart substitutions to make your dessert a healthy part of your day.

The key to including dessert is to enjoy that sweet treat without overloading on calories, fat, and sugar. Desserts can often make it hard to maintain a healthy weight. But who wants to give up their favorite foods? Willpower is hard to fight against. As with many things in life, moderation is key, so you’ll need to stop yourself before you overindulge. Try sensible portions; you can eat 1 slice of pie and still be in your calorie range for the day.

Not every chocolate cake or banana nut muffin is created equal. Look for things without a lot of butter, nuts, or creamy frosting. Since feeling guilty can ruin a good meal, why not try some of our ideas instead of your “regular” desserts?

Try:
  • Low fat cookie
  • Frozen 100% juice bar
  • Fresh berries with low fat creamer
  • A few pieces of chocolate
  • Frozen grapes
  • Angel food cake
  • Pudding made with skim milk
  • Non-dairy frozen dessert
  • Low fat ice cream or sorbet
  • Pieces of fruit
  • A fresh fruit smoothie
If you are the one doing the cooking, there are lots of ways to make your favorite recipes healthier. 

Use:
  • Egg substitutes or egg whites instead of whole eggs.
  • Apple sauce or prune puree instead of oil when baking to naturally trap moisture into your cakes and breads.
  • Less sugar. A lot of recipes call for much more sugar than is needed. You might even like it better for a little less of the sweet stuff!
  • Fruit-based desserts. Although you still have to be careful, these desserts often have less calories and fat than a chocolate or cream based one.
  • One of our recipes. SparkRecipes.com is full of healthy dessert recipes just waiting for you to try.

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Member Comments

  • I have a popsicles form & I make my own popsicles, out of my home made green drink. Delicious & healthy, too! (Recipe on my new blog today, 10-18-17)
  • Did everyone forget Greek yogurt and berries?
  • ETHELMERZ
    The basic ideas still work.....it's doing them forever that messes us up, and why we are all still here.....??????
  • thanks for the good ideas
  • Making a protein cupcake with my protein powder, cocoa, almond milk, baking powder and a little sweetener is mine.
  • As a general rule, I keep it out of the house and my kids treats are off limits. One of my favorite ways to enjoy a special dessert if we go out for dinner is to share with someone at the table. Then I can enjoy every bite of my half! Works like a charm.
  • Great info. Love fruit bars.
  • Great info. Love fruit bars.
  • I run a child care so sweets are always coming into my house I have learned to make all kinds of cakes with pumpkin and protein powder its low calorie and devils food is my fav. I bake a batch of muffins then freeze the rest. spice cake mix 1 can of pumpkin shredded carrots and raisons is super yummy also plus kids love these in all flavors (without frosting as well)
  • BLUEFAIRYTALE
    Love fruit bars! Yum, lots of good suggestions!
  • KATHIE_B
    Dessert is not part of a normal meal for me, its a something for a special occasion. I'm lucky that I grew up in a family where sweets weren't emphasized. That doesn't mean that I don't love sweet treats, especially chocolate anything. I've maintained my weight loss by a combination of having low-calorie "indulgences" convenient--fresh berries with yogurt or Skinny Cow bars. They are satisfying enough when I want a bit of a treat.

    But when it comes to real dessert--the kind that gets served at a dinner party or a restaurant I use moderation as control. First, its not an everyday part of my eating so I can indulge a little. I take a few bits and I stop (usually). Someone once told me that the second bite tastes just like the first bite so before I begin I decide if I am "tasting" or eating this dessert. I almost always pick the tasting option. Then I decide how many tastes I will enjoy--usually 2 or 3. I taste slowly and then I put down my fork. It almost always works.

About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.