Low Calorie Dessert Guide

Whether you're eating out or making a few treats at home, finding a low-calorie dessert can be challenging. Cutting the sugar, fat, and carbs out of some classic dessert recipes usually leaves you with something less than appetizing, but you don't have to settle for tasteless and boring desserts any longer! This low calorie dessert guide will help you make some strategic choices when you're cooking and baking, as well as showing you where to find some great low calorie desserts at restaurants and cafes!

One of the most challenging parts of dieting is managing all the changes and adjustments you need to make at each meal. For most people, dessert is the most difficult since it contains most of the fat, sugar, and carbohydrates that can quickly add up to more calories than an actual meal! Still, when you're eating healthy on a regular basis it is possible to enjoy dessert at the end of the day-without the guilt! With the right strategy and recipes, dessert will soon become the favorite part of your meal, and it will be easier to stick with your healthy eating plans when you have something to look forward to.

Here are some tips on making low calorie desserts a part of your lifestyle:

1. Count the calories ahead of time. This will help you plan exactly how much you can account for during the day, and let you know if you need to save extra room for a special dessert, or need to indulge in just a fruit salad for dessert instead. Counting calories is also a great way to keep your diet on track, and a journal or small notebook is all you need to get started.

2. Share it! Splitting a high calorie dessert can make it easy to slot a full-sugar and full-fat dessert right into your day's food plan.

3. Go ahead and have a bite. Sometimes one or two bites is all you need to satisfy the craving. Just limit yourself to one or two bites so you can enjoy the full flavor without sabotaging your diet.

4. Make sure you're the only dessert maker. Take a proactive approach to dieting by making sure you're the only one making all of your desserts. This way, you can calculate the calories and select just the right ingredients.

5. Eat something new every day. You need variety in your diet, especially when you're cutting back. Make sure your rotate a menu each week so you don't get stuck in a rut and fall back on old habits to make up for it.

6. Learn the art of substitution. When you're baking a usually high-fat dessert, consider substituting butter or oil for fruit, fruit puree, and other natural ingredients that will help your dessert bind better. Substituting ingredients with alternatives is a simple way to transform high-calorie desserts into diet-friendly, low calorie versions.

7. Use Splenda and Stevia freely. These are two of the healthier alternative sweeteners on the market. Although the effects of Splenda are still under scrutiny by many researchers and nutritionists, it is a much safer artificial sweetener than aspartame (NutraSweet) and the Sweet ‘N Low brand.

8. Choose fruit more often than not. Water-based fruit is a great way to balance out your diet, and most are great as a low-calorie dessert as well. Choose pears, apples, strawberries, watermelon, and oranges for an easy dessert that won't sabotage your diet plans.

9. Avoid milk and cream-based desserts. These are often loaded with sugar and extra fat, so you need to steer clear of most of these-unless they're a special low-fat version. Look for skim milk and dairy-free desserts as often as possible.

10. Read nutrition labels! Even the most innocent-looking desserts can be chock full of extra sugar, carbohydrates, and fat. Many ‘fat free' desserts contain extra amounts of sugar to make up for the fat; choose wisely by reading nutrition labels carefully and making sure you look at the sources of calories in each.

Making low calorie desserts is easier with the right recipes, and an open mind to consider substitutions. Substituting egg whites for whole eggs, for example, can take away much of the fat and calories that are commonly found in high-calorie desserts. Just remember that denying yourself the flavors and tastes you crave will usually lead to overeating and a stronger craving. Moderation is important, and you can ‘trick' your tastebuds into thinking they're getting a rich and decadent dessert with a few modifications of classic recipes. Here are some other tips and suggestions for making desserts that are significantly lower in calories:

1. Use unsweetened dried fruit instead of sugar. This will not only increase your fiber intake, but will help you get the sweet flavor you need-without the excess calories.

2. Try cooking with stevia. Stevia extract is an all-natural sweetener that is much more beneficial to the body than standard artificial sweeteners. It is derived from an herb and does not contain any calories or carbs at all. Many diabetics use it to balance out their diets, and it can be easy to make some of your favorite desserts with it.

3. Use only pure chocolate in your chocolate recipes. Gourmet chocolate is often much healthier since it contains only cocoa butter and sugar. Cheaper brands of chocolate are usually loaded with ‘filler ingredients' and require you to use more in your recipes. A few pieces of real chocolate can go a long way, and can make your desserts much lower in calories since you only need a few pieces.

4. Substitute Neufchatel for cream cheese. From cheesecake to cookies, Neufchatel offers a lower fat version of cream cheese but still gives your favorite desserts a creamy texture. You can save almost 100 calories per serving from the switch.

5. Opt for natural peanut butter. Pure peanut butter just contains peanuts in their natural oil. Not only will you get a more pure taste, but you'll cut out the unhealthy fats and sugars commonly found in today's leading brands.

6. Add gelatin. Gelatin can add texture to many desserts and is commonly used to make fruit and juice-based desserts. Although it does contain animal products, it can be used in a variety of ways.

7. Use whole fruits as a garnish. Slices of apples, pears, or peaches with their skin help you squeeze in a few servings of natural fiber and nutrients.

8. Start enjoying sugar-free pudding. Chocolate and vanilla pudding is a great substitute for ice cream, and you can easily make a healthy dessert with a low-sugar pudding mix. Add a dollop of fat-free whipped cream for an extra treat!

9. Try a few sugar-free dessert mixes. Grocery stores and natural food stores often have diabetic-friendly sections that contain a whole range of sugar-free dessert mixes. Most are much healthier than their regular counterparts, and can give you a low-calorie option when you substitute the dairy and fat as well.

As more and more restaurants are turning to health-conscious menus and dishes for people's diet needs, it's much easier to find a low-calorie dessert at many of your favorite chains. Here are just a few tasty desserts to choose from when you find yourself eating out for the day:

• McDonald's Fruit ‘N Yogurt Parfait (snack size): 160 calories and 2 grams of fat

• Panera Grande Strawberry Smoothie: 250 calories, 1.5 grams of fat

• Starbucks Reduced Fat Cinnamon Swirl Coffee Cake: 290 calories and 4 grams of fat

• Applebee's Bikini Banana Low-Fat Strawberry Shortcake: 229 calories and 2.9 grams of fat

• Olive Garden Torta di Chocolate: 232 calories and 7 grams of fat

• Wendy's Frosty Junior: 170 calories and 4 grams of fat

• Wendy's Yogurt with Granola: 250 calories and 6 grams of fat

• Steak ‘n Shake Banana Fruit ‘n Frozen Yogurt Milkshake: 487 calories and 13 grams of fat

A busy schedule, stress, and little or no time to go grocery shopping can easily take their toll on your healthy eating plans. When you don't have extra time to make a creative recipe, you can still enjoy dessert with a few simple ingredients. Here are just five easy low calorie desserts you can make at the last minute:

1. Smoothies. A smoothie is filling, satisfying, and can be made with just a few ingredients in a flash! Whip up some fresh fruit, sugar-free orange juice, and ice cubes for a refreshing treat any time of day.

2. Meringue cookies. Cookies made with egg whites are easy to make in large batches, and contain just 15 calories a piece. Stock up on a few different types flavored with cocoa, vanilla, or hazelnut-they're perfect when you need a quick snack.

3. Popsicles. Sugar-free popsicles are a great summertime treat, and can take your mind off food and desserts if you're trying to work through a craving.

4. Fruit and yogurt parfait. A simple low calorie dessert that you can enjoy without the guilt, layers of fresh fruit with lowfat yogurt can be a great substitute for a sundae.

5. Jell-O with fruit. Stock up on your favorite flavors of Jell-O and mix up a few different combinations with fruit. It's a satisfying treat that is very low in calories.