One of the first things people tend to cut out of their nutrition plan when trying to eat “healthy” is sweet treats. New Year’s Resolutions, diets for weight loss, and even most clean eating plans remind us that doughnuts, cake and ice cream are no longer on the menu. So, does that mean we just need to grit our teeth and muster up the self-control to steer clear of these delicacies? Cravings for sweets are common and perfectly normal for most people. Let’s explore ways to satisfy cravings for sugar and sweets while still staying on track with healthy eating goals.
Don’t Ignore the Craving
It’s easy to think that eating healthy just requires the right motivation and discipline, aka. having the self-control to ignore any sweet cravings that come along. However, over-restricting sweets can sometimes make cravings feel stronger. Allowing yourself to enjoy occasional treats can actually be part of a sustainable plan, as long as the allowances are kept to a minimum and don’t become the norm.
A good pattern to follow is the 80/20 Rule: follow your nutrition plan 80% of the time and then you can let yourself enjoy foods outside of your plan the other 20%. By sticking to your plan most of the time, you provide your body with the consistency it needs while still enjoying a treat every now and then.
Choose Naturally Sweet Foods
One strategy to satisfy a sweet craving is to try eating foods that are naturally sweet, such as fruit. Here are some ways to eat fruit that taste and feel like a special treat:
- Berries with Greek yogurt: A delicious, creamy pairing that is surprisingly nutritious with berries being high in fiber and antioxidants and Greek yogurt is a great source of protein and probiotics!
- Dates with nut butter: Enjoy them at room temperature or chilled (add a drizzle of dark chocolate for an extra-special touch! Recipe here)
- Baked apples or pears: Seasoned with vanilla, cinnamon and a touch of salt… baked apples and pears remind us of a scrumptious pie filling!
- Fruit smoothies with protein powder: Combining fruit with your favorite protein powder not only makes this a protein-packed treat; it is also a thick, creamy treat reminiscent of your favorite milkshake.
Give Your Treats a Power-Up
Pairing something sweet with protein or healthy fats can make a snack more satisfying. If you often find yourself craving more sugar shortly after eating something sweet, consider adding protein or a healthy fat source to your snack. This not only boosts the nutritional value but can also help increase satiety.
Examples:
- Dark chocolate with almonds
- Apple with peanut butter
- Greek yogurt with berries
- Cottage cheese with fruit
Practice Portion Control
To ensure you stay on track with your nutrition goals, make sure to practice portion control when enjoying sweets and desserts. Place your treat on a plate rather than eating directly from the package (pro tip: smaller plates visually make the portion appear larger!)
Enjoy your treats mindfully. Be present while you eat it and make sure to savor each bite. When we fully enjoy the food we eat, we often feel more satisfied with the experience.
Simple Sweet Swaps
If you are looking for a healthy version of your favorite sweet treat, here is a list of suggested food swaps:
- Ice cream: Banana “nice cream”
- Candy: Dark chocolate covered nuts
- Milkshake: Fruit and protein smoothie
- Store-bought cookies: Homemade oatmeal or banana-based cookies.
- Chocolate cake/brownies: Black bean or avocado brownies
Check out this California Date and Avocado Chocolate Pudding recipe for a rich, decadent dessert that is low in sugar while still providing 9 grams of fiber!
For more helpful information, check out our related blog, Artificial Sweeteners – Myths and Facts Explained