Sweet Substitutions


Sweet Substitutions, are for those people who love sweets, and have a difficult time giving them up. Part of developing healthy diet habits, is accepting who you are, and what you enjoy. If you are a person that delights in sweets, that is great news. Accept that about yourself, and plan sweets into your meal plan chart. It’s all good.

Just make sure that sweets are not a trigger for you, though. If they are, you would need to use care in eating them. Assuming they are not, it’s a great idea to plan a 100 to 200 calorie dessert once a day, after a meal. This will allow you to enjoy a dessert without causing cravings, or your blood sugar to rise.

There are many lightened desserts that would fit into your 200 calorie or less dessert plan, many of them healthy. There are some amazing new, lower calorie choices and ideas. Great choices would be 1/2 cup of lower calorie frozen yogurts, sugar free puddings paired with fruit, fruits dipped in dark chocolate, or any dessert that you enjoy. Just cut the portion down, until it is within your calorie target. There are many lighter recipes available for the desserts. Try some new recipes for old loves! You might be surprised!

I am not big on processed sweets, because of the poor ingredients they are made with. When I am attacked by the "cookie monster", I will enjoy a 100 calorie package of Lorna Doone cookies. No guilt or shame, but pure enjoyment! Enjoy what you love in a lighter portion-controlled way.

Pear Tart

Roasted Bosc Pear Gallette
Manzanita Restaurant, Ritz-Carlton, Lake Tahoe
Photo Credit: Leigh Storz
Owner of: http://www.truckee-travel-guide.com

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Some lightened desserts that you can buy are:

  • Breyers Double Churn 100 calorie cups

  • Fudgesicle Fudge Bars 100 calories or many other pre-sized iced cream treats.

  • 1/2 cup lemon sorbet or berry sorbet/ paired with berries or ½ cup frozen yogurt

  • Sugar free vanilla pudding/ paired with peaches packed in their own juice

  • 4 Trader Joe’s Vanilla Meringues - 110 calories

  • 1 skinny cow fat free fudge bar, or try the Sugar Free Skinny Cow option

  • 1/8 of Safeway Angel Food Cake with Strawberries & Light Cool Whip is only 150 calories (or use the Cool-Whip Free) (my favorite)

  • 1/2 banana, sugar free vanilla pudding, and 3 vanilla wafers as the base.

  • 1 cup strawberries with a 1/4 cup light cool whip

  • Keebler Sandies Right Bites Shortbread cookies (100 calories)

  • Any small dessert that you love.


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When indulging in sweets, keep your portions under control. Eat sweets paired with your meal, or protein and fiber to prevent food cravings. Do not feel guilt or shame, but truly enjoy your dessert!





Check out Hungry Girl.com, for many new sweet substitutions on the market, or recipes to make.

The video below shows, Hungry Girl's Lisa Lillien make a Freezy Whoopie Pie using Vitalicious Deep Chocolate VitaTops on the Rachel Ray Show!

Here are the nutritional statistics: Freezy-cool whoopie pie PER SERVING (entire dessert):115 calories, 1.5g fat, 145mg sodium, 24g carbs, 6g fiber, 10g sugars, 3g protein, PointsPlus™ value 3







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