Διατροφολόγος – Διαιτολόγος, MSc
Upon hearing the term “healthy nutrition”, most people think of a restrictive diet, mainly consisting of fruit and vegetables and, of course, completely lacking desserts. But is that how it is?
A single-serve low-calorie dessert can fit in almost any diet, even when it comes to obese people or people on a strict weight-loss programme.
Let’s look at some of the ways you can incorporate desserts in your everyday lives without affecting your health:
- Buy single-serve desserts. Alternatively, buy family-sized desserts and separate them into servings according to the specifications on the nutrition facts label. This way, you can limit yourselves to a serving that can easily fit in your diet plan, without adding unnecessary calories.
- Go for desserts without sugar. Sweeteners can very well replace the taste of sugar, and without adding calories, while they do not affect the glycaemic response of the body. If you suffer from diabetes or prediabetes, these can be the ideal solution for you.
- Choose low-fat desserts. Don’t forget that it is not just sugar that increases the calories, but also the fat content. As a matter of fact, two grams of carbohydrates contain about as much calories as a gram of fat. When a dessert is attractive both to the palate and the eye, while it is also a source of natural fibres, made from wholemeal flour, nuts and fruit and/or protein, or if it contains milk, yoghurt or gelatine, then it accomplishes three things: i) it satisfies your desire, ii) it is nourishing and ii) it keeps you full for longer. In addition, natural fibres boost bowel function and assist in the effective control of cholesterol.
- Make sure you always have a low-calorie dessert in your fridge (such as sugar-free jelly) for the days when you cannot resist the urge for something sweet.
- Do not burden yourselves with guilt! Greek studies have shown that consuming low glycaemic load, low-fat and sugar-free desserts does not affect weight loss in a healthy diet. On the contrary, many admit they comply better to the dietary plan they follow when they are allowed to enjoy a low-calorie dessert.
- Do not replace meals with dessert. Your body needs a wide range of nutrients to function properly, many of which derive from fruit and vegetables. A good idea is to always have frozen pieces of fruit in the freezer, which can be served with yoghurt and some sweetener, for those tough days.
- Invest in physical activities. People involved in increased or daily physical activities can fit a sweet delight in their diet much easier, even if it exceeds 100-200 calories.