Figure 1. Greek yogurt, honey, and chocolate sprinkles.Tip #1. Re-define sweet. Sweet doesn't have to mean a sugar-laden candy bar. Think natural sweeteners, like agave nectar, honey, fruit, or dark chocolate. These products won't send you running through the house in a mad sugar rush in your PJ's right before bedtime.
Tip #2. Add protein. Adding protein to your 'dessert' will help maintain your blood sugar to keep you satisfied and deter you from unnecessary splurges. My favorite dessert protein sources include: Greek yogurt, nut butter, and nuts.
Figure 2. Cereal and chocolate chips. Tip #3. Keep calories in check. Unless I am notably hungry from a heavy day of exercise or light dinner, I try to keep my evening snacks around 200 calories.
Tip #4. Identify your craving before you hit the pantry. I always pause and think about what I really want and what my body needs before I get up to prepare my dessert. Usually I want sweet, but sometimes I want salty. Do I want crunchy or chewy? Does my body need carbs or protein or another serving of fruit? Make sure you identify this first and it will help avoid those moments where you end up on the floor with open and empty bags of Oreos and pretzels scattered on the floor and peanut butter smeared all over your face.
Figure 3. Chocolate pudding and almond butter.
Tip #5. It is okay to indulge. Let's face it. Sometimes I want a brownie on a Tuesday night and if, once I pause and evaluate my craving, I still want that brownie - that is what I'll eat. Read: healthy living is all about balance.
And finally, here are some of my favorite healthy 'dessert' combinations:
- Cereal with chocolate chips or nuts
- Popcorn with cinnamon (+ agave nectar, nuts, coconut, and/or chocolate chips)
- Greek yogurt with honey or agave nectar (+ cereal, chocolate chips, granola, and/or nuts)
- Chocolate pudding with almond butter
- Fiber One brownies or granola bars
- Dark chocolate
- Chocolate-covered or cocoa-dusted almonds
- Apple and peanut butter
- Microwaved apples with cinnamon, oats, and peanut butter
i loved this post!! all of your ideas sound delicious. sometimes i'll have a spoonful of almond butter with chocolate chips, a tortilla with nut butter, or greek yogurt. but if i want the ice cream or a candy bar, i'll have it (as long as the craving's not coming up every day!).
ReplyDeletethanks, julianna. i know after i posted this list of favorites i could think of so many more. almond butter with chocolate chips sounds awesome! and yes, you have to indulge those cravings every once and awhile. :)
DeleteI was feeling "dessert" after lunch yesterday - a bowl of greek yogurt, a sliced up banana, and some melted PB drizzled oh so beautifully over it all. It was fancy looking - and AMAZING.
ReplyDelete...I also want that pudding, like, right now.
yum that sounds great! lunch 'dessert' sometimes is in order!
DeleteGreat tips! Last month I was really into dessert yogurt--I'd mix greek yogurt with cocoa powder and the swirl in raspberry jam and top it with chocolate chips.
ReplyDeleteAlso, your last photo has me craving chocolate pudding!
oooh! last night i mixed greek yogurt with cocoa powder (plus a bit of vanilla extract and maple syrup) for the first time and used it as a dip for apples. it was so great i was almost sad i didn't add it to this list!
DeleteLove your tips and ideas! Last night, I got home really late and was craving a big, calorie-laden dessert, but really didn't have anything around (it is for this exact reason that I don't keep such things around!), so instead, I mixed about 1/3 c. plain greek yogurt with a banana a dark chocolate vita top and a tbsp of natural PB. It was delicious and totally satisfied my sweet craving without leaving me in a sugar coma!
ReplyDeletei swear you guys are giving me such great 'dessert' ideas. it is amazing how something as healthy as yogurt can satisfy those raging sweet tooth cravings. i love to crumble chocolate fiber one brownies in my yogurt too. great idea!
DeleteLove it!!! I for sure need some healthier dessert ideas, thanks :)
ReplyDeleteJen@FoodFamilyFitness
you are quite welcome jen! i hope you find something you like and would love to see it on your blog! (which, by the way, i am loving and sooo glad you are back).
DeleteAll of these tips are so awesome, Sara...snacking is inevitable (for me, at least) so it's great to have these in mind when I get that itch!
ReplyDeleteMy fave healthy-ish evening snack is a cheesecake pudding - 1 tbsp cream cheese (I use the vegan stuff), 1 tsp peanut butter, a dash of cocoa powder and honey or maple syrup...whipped with a mix master until it's fluffy and garnished with some fresh berries. YUM!
yes, i am a snacker, that is for sure. i love this cheesecake pudding idea - i think i need to give that a try i have all those ingredients already (although not mix master, what is that?)
DeleteI couldn't agree with you more on this one! Listening to your body and not cutting out sweets completely, just reevaluating them really helps people stick to a healthy lifestyle - That chocolate pudding and almond butter looks incredible!! These are great options =)
ReplyDeleteYes, I can't live life without sweet things. Balance, balance, balance.
Deleteyes those all sound so yummy! I guess I should give up my ice cream and chocolate chex combo :)
ReplyDeleteum, well ice cream and chocolate chex sounds freakin' awesome. you are giving me a craving! just not every night and you are good!
DeleteYou have some great ideas here! I've noticed that if I get hungry later on in the day and dont have a snack with protein, I'll STAY hungry.
ReplyDeleteProtein it is!
yes, protein is key especially if i am feeling hungry. otherwise i tend to wake up in the middle of the night hungry and not be able to sleep. that is the worst!
Deleteit makes me hungry!!:)
ReplyDeletekisses from prague
http://sienastyle.blogspot.com/
hey siena! long time no see! thanks for stopping by - sorry to make you hungry. :) go get a snack :)
DeleteThese are some great tips! I have been eating chia pudding a lot lately as in the evening for desert. I also will sometime make a fruity protein shake for a naturally sweet, protein-filled snack.
ReplyDeletethanks, laura. i've never made chia pudding - but have always wanted to try. a great healthy 'dessert' option for sure.
DeleteGreat snack ideas and I could agree with your suggestions more. I also like ricotta with stevia and chocolate chips (it tastes like a canoli).
ReplyDeletei meant "couldn't" eek. proofreading fail.
Deletericotta and chocolate chips sounds amazing!
DeleteI totally agree with you- healthy living is all about balance! Sometimes you should just treat yourself to a Tuesday Brownie ;)
ReplyDeleteI love your suggestions for a healthier dessert!
Tuesday brownies are totally called for every now and then. :)
DeleteI love the "identify the cravings before you hit the pantry" tip. Sometimes I go overboard when I can't decide what I want!
ReplyDeletei know! i just scrounge around and keep tasting if i haven't thought about it. this tip really works well for me.
DeleteI love the idea of chocolate pudding and almond butter. Sounds like creamy goodness!
ReplyDeleteit is, indeed creamy goodness minty!
DeleteLove this! I think identifying what you're craving is crucial, no matter what meal you're talking about. If you ignore your cravings and eat something else, they only intensify. At least that's what happens to me!
ReplyDeleteCereal, nuts, and vegan chocolate chips is one of my favorite combinations for a nighttime snack, I get crunchy, salty, AND sweet all in one. (:
i agree with you, emily. being in tune with what your body wants/needs and fulfilling that is something that took me years to learn. so important!
DeleteCan you suggest some salty snacks for those of us with a salty tooth?
ReplyDeletePJ! I honestly hardly ever ger salty cravings. If I am going for a more savory snack - it is usualy raw veggies with hummus. But, some ideas for a salty snack would be
Delete1) salty kale chips
2) popcorn (the 100 calorie packs are great) plain or sprinkled with nutritional yeast (tastes like cheese!)
3) pretzels and nuts
i hope that helps!
My typical dessert is either popcorn or an apple with butter. Thanks for giving me some ideas for other great, healthy snacks!
ReplyDeleteyou are quite welcome, megan. apple makes a great snack. Pink Lady's are my favorite!
DeleteSome really great ideas and tips! I ALWAYS need a little dessert, too, but try and keep myself from just putting a hand into the chocolate chip bag and coming out 1000 chocolate chips later! I actually wrote a similar post -
ReplyDeletehttp://notyetamommyblog.blogspot.com/2012/01/beating-sweet-addiction.html
with some other ideas as well. Dried fruit is actually one of my favorites because it can be chewy and sweet but is all-natural and healthy (as long as you get unsweetened versions)
have a great day!
i eat a lot of dried fruit during the day - but you are right, that would make a great 'dessert' option when i'm craving chewy. great blog post on your site too by they way!
DeleteSprinkles makes everything feel more dessert-y, so Greek yogurt with sprinkles and vanilla extract is one of my favorite desserts.
ReplyDeleteThese are really great tips! I loved number 4, mainly because I have done that! It is completely about balance and that is the best thing about a healthy lifestyle. You don't have to starve yourself to live a healthy lifestyle... you actually can eat more!
ReplyDeletei was wondering when someone was going to admit that they've done number 4. surely i'm not the only one...
DeleteI really really want your pudding with almond butter. It looks awesome!
ReplyDeleteI usually eat a dark chocolate + sea salt bar or rice cakes with honey, peanut butter, and chocolate chips. Sometimes I omit the rice cake and just dig in the peanut butter jar with a spoon and sprinkle the chocolate chips so I get a couple in every bite. But my all time favorite desserts are recipes I come up with a try out and they turn out awesome :)
ReplyDeletelove this! :)
ReplyDeleteLove all these ideas. I am just like you I have to have dessert every night. I usually try to have some fruit with either greek yogurt or cottage cheese and then a peice of dark chocolate.
ReplyDelete