Healthy Desserts

A Nutritionist Shares How Sweet Treats Can Be Part of a Heart Healthy Diet 

Tina Wynn
Nutrition Intern, UVA Club Red Clinic

Teller Stalfort, RD, MPH,
UVA Club Red Clinic Nutritionist

If those pesky visions of sugarplums tend to derail your good intentions to eat healthy during the holidays, it’s time to alter your approach to seasonal sweets.

Make It Count

Before you load up on sniggles of this and sniggles of that, consider your options and choose the treat you truly want. Even if it seems indulgent, you’ll feel satisfied the first go-round rather than making a return trip to the dessert table.

Size It Right

When it comes to cravings, a little taste may be all it takes to please your palette. Bite-sized desserts allow you to try a couple of items and still not go overboard. Or share the love and split a slice of pie or cake with a friend. There’s also nothing wrong with leaving something on your plate!

Consider Calories and Carbs

For diabetics, calories count nearly as much as sugar and carbohydrates due to the impact extra pounds can have on blood sugar control. Those with diabetes should look for sugar-free options or sample small portions of the real thing. Another sweet alternative: a few bites of fruit and cheese are a sweet ending to a delicious meal and may keep blood sugar from spiking.

Make It Yourself & Make Substitutions

Bring something healthy to the table so you’ll know there’s at least one guilt-free option for you and others. If cooking up healthy treats isn’t your norm, here’s how to cut down the fat and calories in some of your favorites.

When baking, make substitutions. Experiment first and if swapping out the entire ingredient just isn’t the best result, try using 1/2 or even 2/3 of the original ingredient. (Keep scrolling for links to great holiday recipes.)

Need Recipe Ideas? Try These

KEWL CHOCOLATE FUDGE BROWNIE COOKIES

Per Serving: 85 calories, 4 g fat, 2 g sat fat, 1 mg cholesterol, sodium 8 mg, 12 g carbohydrate, 1 g fiber, sugar 10 g, protein 1 g.
MAKEOVER APPLE CAKE

Per Serving: 184 calories, 7 g fat, 2 g saturated fat, 32 mg cholesterol, 170 mg sodium, 27 g carbohydrate, 2 g fiber, 4 g protein. 
FRENCH SILK PIE

Per serving: 172 calories, 6 g fat, 1 g sat, 22 mg cholesterol, 29 g carbohydrates, 2 g fiber, 88 mg sodium, 4 g protein.
MAKEOVER CHUNKY PEANUT BUTTER COOKIES

Per Serving: 104 calories, 4 g fat, 2 g saturated fat, 15 g carbohydrate, 2 g protein, 1 g fiber, 11 mg cholesterol, 109 mg sodium.

SUGARLESS PUMPKIN PIE

Per Serving: 157 calories, 2g fat, 0g sat fat, 3 g protein, 25 g carbohydrate, 3 mg cholesterol, 270 mg sodium.

CHOCOLATE DIPPED ALMOND MERINGUES

Per Serving: 48 Calories, 2.1 g fat, 1.3 g saturated fat, 0.9 g protein, 7.6 g carbohydrate, 0.4 g fiber, 1 mg cholesterol, 34 mg sodium. 

SUGAR-FREE IMPOSSIBLE CHEESECAKE

Per serving: 162 calories, 12 g fat, 7g saturated fat, 6 g protein, 8.5 g carbohydrates, 66 mg cholesterol, 178 mg sodium.

GINGERBREAD COOKIES

Per serving: 102 calories, 2.1 g fat, 1.3 g saturated fat, 1.4 g protein, 19.4 g carbohydrate, 1.4 g fiber, 1.4 mg cholesterol, 67 mg sodium.

CRANBERRY OATMEAL BARS

Per serving: 133 calories, 4.6 g fat, 2.6 g saturated fat, 1.5 g protein, 21.9 g carbohydrate, 0.9 g fiber, 13 mg cholesterol, 67 mg sodium.

Enjoy!

The holidays are no time to deny yourself something sweet to eat. And with a few trade-offs and substitutions — not to mention a few extra steps on the pedometer — you can indulge without worrying about adding more jiggle to your bowl full of jelly.