A healthy diet does not mean depriving yourself of snacks and an occasional sweet treat. When you make the right food choices, you can actually feel good about snacking and indulging in dessert. Snacking prevents dips in energy levels and binges resulting from extreme hunger. Eating dessert helps you enjoy your diet--one of the most important features of healthy eating. If you feel restricted and deprived by eating healthily, you are unlikely to stick to it for the long run.
Types of Food
If your snacks and desserts consist of healthy foods, they can count toward your nutritional needs for the day. Your snacks should include foods from two or more of the major food groups, particularly fruits, vegetables, proteins, dairy and grains, especially whole grains. Choose low-fat or nonfat dairy, nuts or fruits as the foundation for healthy desserts. If your snacks or desserts involve fats, try to choose the unsaturated variety, which supports heart health.
Sample Snacks
Nutritious snacks are like minimeals. Warm a whole-grain tortilla in the microwave and top with 2 oz. of turkey, 1 oz. of Swiss cheese and a few slices of avocado for fiber, whole grains, potassium, protein and vitamin K. Layer low-fat, plain yogurt with chopped walnuts, fresh berries and a drizzle of honey for calcium, omega-3 fatty acids and anti-oxidants. Cut up vegetables, such as red bell pepper and jicama, and have with a homemade black bean dip made by mashing canned black beans with salsa, minced garlic and lime juice for a low-fat, protein-rich snack with fiber, vitamins, minerals and phytonutrients. If you do not have time to prepare a snack, grab a handful of nuts and a piece of fruit or 1 oz. of low-fat cheese and a few baby carrots as healthy choices.
Dessert Ideas
Use naturally sweet foods in your desserts to reduce the desire for added sugar. A piece of fruit or a bowl of berries is an obviously healthy choice after a meal. Fruit compotes, made by cooking fresh or dried fruit in water, sugar and lemon juice, are a way to make plain fruit seem more special. Make a fruit cobbler by layering 2 cups of blackberries and 2 cups of sliced peaches in a casserole dish. Sprinkle with 1/4 cup brown sugar, 2 tbsp. whole wheat flour and 1 tbsp. lemon juice. Top with a batter made from 2 tbsp. canola oil, 1/4 cup agave nectar, 1 tsp. vanilla extract, 1 cup whole wheat flour, 1/4 cup rolled oats, 1 tsp. baking powder and a dash of salt. Bake in a 350 F oven for about 50 minutes, until the batter is firm and the fruit bubbles. Nonfat Greek yogurt mixed with berries and agave nectar, pudding made with low-fat milk or graham crackers spread with natural peanut butter and raisins and drizzled with honey are quick and healthy dessert options.
Dark Chocolate
Dark chocolate has received a lot of press as a healthy, anti-oxidant-rich treat. Dark chocolate contains flavonols, compounds found naturally in some plants that fight disease-causing free radicals and promote heart health. Not all chocolates are equally healthy; the dark, pungently flavored types offer the most benefit, whereas sweet milk chocolate is lacking. If you enjoy chocolate, look for 70 percent or more cacao and stick to moderate portions of 1 oz. or less, just a few times per week at snack time or dessert.
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