How Sweets Fit Into Healthy Eating

Let’s talk about sweets for a second. Once you get into the routine of building balanced meals with consistent amounts of protein, healthy fats, color, and fiber it can feel like trying to throw sweets in the mix just turns everything on it’s head. Does that cupcake count as a carb or a fat? Are you allowed to have a regular dinner PLUS a dessert afterwards, or are you supposed to choose one or the other? With all of the mixed information out there it can feel as though it is far easier just to avoid dessert entirely rather than create a healthy relationship with it. But, all foods were meant to be enjoyed, and yes- that includes that chocolate milkshake you thought you could never have again. What matters is how we approach desserts mentally and nutritionally. Sweets won’t make or break your healthy lifestyle, but abusing them can. The key is to take a step back, evaluate why you want a dessert at any given moment, and then make health informed decisions from there. 

It’s all about balance

One of the things that makes dessert so confusing for people is that sugary foods are often one of the main things people abuse when they are both under and overeating. If you aren’t eating enough of what your body needs, then you may find yourself craving and eating more sweets than usual. The reason for this is that when our body feels deprived of energy it will crave what it knows is the quickest form of energy it can get- sugar. Likewise, If you find yourself eating more than you need, then you may find yourself craving sweets because mentally and emotionally you want the satisfaction that dessert provides in the moment, even if it doesn’t last long term. 

In all reality, neither approach is helpful or how your body was made to live. Our bodies thrive when we give them balanced meals full of vitamins, minerals, colors, fiber, lean protein, healthy fats, and more. When we provide ourselves with healthy meals daily and learn to portion out our food, then that’s when we can accurately assess our sugar cravings. If we feel full from the nutrition our bodies actually need, then we won’t turn to sweets because we feel deprived of something physically or emotionally. Instead be able to consume dessert in moderation, in a controlled portion size, because we actually want them and can healthfully enjoy it.

Portion control

Desserts are no different to every other food group when it comes to portion sizing. We live in a culture where portions are extremely distorted. Oftentimes people find themselves eating large portion sizes not because they are educated about the nutrition it provides them, but because that is what they have always been given. For example, you may eat pasta with breadsticks at a meal because that’s what you’ve always eaten. Instead, when being mindful of nutrition you may swap out the breadsticks for a side salad so you can have a healthier amount of carbohydrates combined with colorful fiber to help with digestion and satiety. 

Likewise, when it comes to desserts we should think critically in the same way. We don’t have to eat large portions of dessert to experience the satisfaction we are craving. Wanting to eat something sweet is okay, but what matters is how we meet that craving. Instead of eating the amount you have always eaten in the past, instead learn to think critically about your portion size. For example, instead of eating a medium blizzard from Dairy Queen, you may find that you can experience the same satisfaction from a mini blizzard but without all of the calories. Making choices to help control our portion sizes with sweets allows us to cut down on calories without leaving us feeling deprived of the enjoyment dessert often brings. It’s all about those small choices we make along the way that add up to make a big difference. 

Sweets won’t make or break you

When it comes to making choices around sugary foods, one of the most freeing things to realize is how little it matters in the long run. Let me explain- Nutrition and food is so much more than whether we eat dessert at a specific point in time or not. What our bodies really care about is what we are giving it on a regular basis. If we are consistently checking in with our bodies and eating balanced portions of foods that meet our bodies needs, then we will find ourselves craving sweets less and feeling healthier overall. Our bodies reach healthy weights when we check in with them on a regular basis and honor them with the foods we choose. If we regularly consume foods that honor our body and ask ourselves why we want foods at a specific time, then we will be able to make informed decisions about whether or not we actually want a dessert at any given point. Then, in the long run, as we make mindful choices our bodies will be able to balance out the added sugar on occasion. One pound is the equivalent of 3500 calories- so eating dessert occasionally or even eating a small treat each night won’t make or break your overall health nearly as much as the decisions you make on a regular basis about the foods you want to eat. 

So enjoy that pie after dinner at grandma’s house, and feel free to have that dove chocolate as a bedtime treat. Enjoy the freedom that comes with listening to your body and honoring it day to day and meal to meal. Freedom around food and sweets is possible- it just takes practice, time, and consistency. For more help with creating a balanced relationship with sweets, check out our website www.nutrition502.com to schedule a FREE discovery call today, or email us at natalie@nutrition502.com.