Healthy Indulgences

If you've been following the Challenge plan, then you're doing your best to cut back on sources of added sugar. (Limiting your intake can help you lose weight and eat a healthier diet; check out Sugar Smarts for more on sugar and how it affects your weight-loss efforts). To do this, you've likely cut down on treats, like cookies, cakes and candy, which are loaded with added sugar, and provide little—if any—nutrients.

We're not saying you have to avoid all sweets, though—after all, we know that deprivation diets don't work! But more often than not, you should opt for sweets that offer nutrients like vitamins, phytonutrients or other beneficial compounds, and whenever possible, opt for those that are lower in sugar. Check out these tips for splurging wisely.

Go for fruit. You may not think of fruit as a treat, but if you buy fresh, in-season fruit or prepare fruit in creative and tasty ways, it can be a great way to satisfy a sweet tooth. For example, frozen fruit (not frozen in syrup) can be used to create sweet and satisfying smoothies or eaten straight from the bag for refreshing treat. Or try it stewed and served with a dollop of vanilla yogurt on top.

Make your own desserts. When you make dessert at home, you get to control the ingredients and what goes in. And believe it or not, it's not hard to whip up a nutritious splurge. For example, chocolate pudding or hot chocolate with a tablespoon of whipped cream (both made with one percent milk) delivers some calcium. Or make a fiber-rich dark chocolate chip muffin (using at least half whole wheat flour and mix in canola oil or a spread that doesn't contain partially hydrogenated oil).

Think small. If there's a certain treat you can't live without, see if it's available in individually wrapped portions. You can now find bags of cookies, candy and other sweets in 100-calorie bags, which allow you to indulge moderately. Individually portioned low-fat ice cream sandwiches and bars are also a good bet.

Clean your cabinets. If you know that sweets are your weakness, don't keep them in the house or in your office. Instead of keeping a carton of Rocky Road in the freezer or a box of cookies in your kitchen, make going out for frozen yogurt or visiting the bakery (for just one medium cookie or two small ones) a special treat. If you can walk there, all the better!