Dessert has a legitimate place in a balanced diet. It’s possible to enjoy a treat while still meeting your nutritional needs and without guilt. However, to fully appreciate your dessert and meet your real needs, it’s important to listen to your hunger signals.
Craving vs. Real Hunger
I suggest asking yourself the following question before choosing a dessert: “Am I still hungry from my meal?”
- If the answer is yes, you’re likely hungry for dessert.
- If the answer is no, but you have room for dessert, it’s probably not true hunger.
It’s crucial to distinguish between craving (appetite) and real hunger. However, it’s also important to remember that enjoying a dessert that isn’t necessarily “healthier” is perfectly acceptable in a balanced diet. Food enjoyment is an integral part of life, and it’s normal to savor a dessert now and then simply because you want to.
Practical Tips for Identifying Your Real Hunger
To better understand your hunger signals, try eating your dessert before the meal to see how much food you actually consume afterward. You can even consider serving dessert alongside the meal and starting with what tempts you the most!
Here’s a selection of the top 10 healthy desserts created by our registered dietitians to help you balance enjoyment with healthy eating.
1. Pumpkin Brownies
Pumpkin brownies are an excellent way to enjoy a chocolatey dessert while reaping the nutritional benefits of pumpkin. This ingredient is rich in fibre, making it a healthier alternative to traditional brownies. Pumpkin also adds a moist texture and natural sweetness, reducing the need for added sugar.
2. Carrot and Lentil Muffins
Carrot and lentil muffins combine the sweetness of carrots with the protein richness of lentils. These muffins are not only tasty but also very nutritious. The carrots add a vegetable boost to the dessert, and the lentils provide fibre and protein, helping to keep you full longer.
3. Cottage Cheese “Cheesecake” Bars
Cottage cheese “cheesecake” bars offer a lighter alternative to traditional cheesecake. Cottage cheese, high in protein and low in fat, is the key ingredient that makes this dessert both creamy and satisfying. This recipe also uses healthy ingredients like Greek yogurt and fresh fruit, making it a balanced and delicious dessert.
4. Chia Tropical Pudding
Chia tropical pudding is a refreshing and nutritious dessert, perfect for hot days. Chia seeds are an excellent source of omega-3s, fibre, and protein, helping to maintain good digestion and stabilize blood sugar, making it ideal for people living with diabetes. The tropical touch of mango adds a burst of flavour and vitamins, making this dessert as delicious as it is healthy.
5. Oatmeal Cookie to Share
Our oatmeal cookie to share is perfect for family or friend gatherings. Oatmeal is rich in soluble fibre, which helps lower blood cholesterol and supports digestive health. This healthy dessert is perfect to enjoy any time of day.
6. Single Serving Chocolate Cake
Single serving chocolate cake is perfect for chocolate lovers. This cake is made with dates for a light, sweet flavour and textured vegetable protein (TVP) for an incredible texture and added protein. It’s a dessert that will satisfy your taste buds while helping you reach your goals.
7. Reduced-Sugar Date Squares
Reduced-sugar date squares are a classic with a twist. Dates provide fibre and natural sweetness, reducing the need for refined sugar. This dessert is not only delicious but also ideal for a satisfying snack.
8. Express Sorbet
Express sorbet is a refreshing and light option for hot days. Using Greek yogurt, you can create a fresh, protein-rich dessert that the whole family will enjoy. It’s also a great way to increase your fruit intake.
9. Sugar-Reduced Apple Pie
Sugar-reduced apple pie is a healthier version of the traditional dessert. The olive oil used for the crust significantly reduces the saturated fat content compared to classic pies. With cinnamon and nutmeg, this recipe is perfect for a comforting autumn dessert.
10. Air Fryer BeaverTails
Our air fryer BeaverTails are a healthy option for fans of this famous Canadian dessert. Using an air fryer significantly reduces the fat content while retaining the characteristic crispy and sweet taste of BeaverTails. You’ll love them!
Enjoy Desserts Without Guilt
Desserts should not be eliminated from your diet, quite the opposite. By choosing healthy options and listening to your hunger signals, you can enjoy desserts while taking care of your health. These 10 healthy dessert recipes are perfect examples of how you can combine pleasure and nutrition.
With a Premium subscription to our KoalaPro app, discover a ton of recipes using our advanced search filters. The app also offers personalized suggestions based on your health goals.
Want to better understand how to incorporate desserts into a balanced diet? Book an appointment with a registered dietitian near you for personalized support and advice tailored to your needs.
References
- Knez Hrnčič, M., Ivanovski, M., Cör, D., & Knez, Ž. (2019). Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules (Basel, Switzerland), 25(1), 11. https://doi.org/10.3390/molecules25010011
- Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. American Journal of Clinical Nutrition, 69(1), 30–42. https://doi.org/10.1093/ajcn/69.1.30
- Yang, J., Wang, H., Zhou, L., & Xu, C. (2012). Effect of dietary fiber on constipation: A meta analysis. World Journal of Gastroenterology, 18(48), 7378. https://doi.org/10.3748/wjg.v18.i48.7378
