Fall is a season commonly associated with eating comfort foods and warm, sweet treats, from hearty squash soup on a chilly October night to mom’s apple pie at Thanksgiving. Unfortunately, though, if you’re trying to lose weight, it can be difficult to enjoy all the seasonal goodies fall has to offer without feeling guilty about it. After all, half of those goodies are sugary pastries or specialty lattes that can do some serious damage to your body. But that doesn’t mean there aren’t plenty of options for all of the health-conscious people out there. In fact, there are many delicious desserts that, when enjoyed in moderation, can be part of a healthy diet.
We spoke to dietitian Catherine Gervacio to discover a few of her favorite healthful fall sweet treats. She told us that baked apples, sweet potato pie with whole grain crust, and spiced yogurt parfaits are all great options that won’t put your weight loss goals at risk. Learn more about each below.
1. Baked apples
Fruit can make a great, nutritious dessert, especially when you add delicious spices to the mix. And when it comes to fall fruits, apples make one of the healthiest, tastiest choices around. That's why Gervacio recommends trying out baked apples when your cravings for something sweet hit.
"Baked apples are low-calorie treats and are abundant in the fall," she says. "Sprinkle cinnamon and nutmeg and add some chopped nuts to enhance the flavor." This is an especially good idea when you consider the fact that a daily dose of cinnamon could help boost your metabolism.
"With proper portion control, this dessert provides fiber, vitamins, and minerals to benefit health. Compared to traditional fall desserts, baked apples may have a low sugar content to help reduce overall calorie content," Gervacio says. Perfect!
2. Sweet potato pie with whole grain crust
Love sweet potato pie? So do we! Luckily, it doesn't have to be loaded with sugar, and the crust doesn't have to come from refined carbs, which is one of the major issues with traditional pie. Instead, Gervacio recommends whipping up a sweet potato pie with whole grain crust.
"This traditional fall dessert can be made healthier using whole wheat flour as the crust," she explains. "The filling can be made from non-fat milk, vanilla extract, and non-caloric sweetener."
Plus, sweet potatoes don't just taste great; they also offer up great health benefits. "Sweet potatoes are nutrient-rich, particularly vitamins A, C, and potassium. Their fiber content can contribute to the feeling of fullness. This will reduce the chances of overeating during the next meal," Gervacio adds.
3. Spiced yogurt parfait
If you're craving something creamy, look no further than a yummy yogurt parfait. Yogurt is packed with health benefits, and adding some fruit, nuts, and spices to the mix can turn it into a delectable dessert.
"Using apple chunks or roasted pumpkin, make a healthy parfait topped with nuts, seeds, and fall spices," Gervacio suggests. "This is a protein-rich fall dessert with probiotics to help good digestion. To make it low in calories, use honey or maple syrup instead of the usual white sugar or syrup. Non-caloric sweeteners can also be considered." We're definitely going to give this a shot!
The bottom line
So there you have it: losing weight doesn't have to mean giving up dessert altogether. In fact, it's important to remember that treating yourself to your favorite sweet treat every once in a while can be a good thing! But when you're really trying to stay health-conscious, opting for these healthy alternatives is a great way to go. Just remember that, as with any other food, moderation is key; eating anything in excess will result in weight gain. By practicing portion control even when consuming healthful foods like these, you'll be on the right track to your goal weight.
