Fall is the season of pumpkin spice and everything nice! Besides crunchy leaves and Halloween, autumn is associated with delicious fall goodies that range from pumpkin pie to spiced lattes. However, as delicious as these sweet treats are, they can take a toll on your weight loss goals if eaten in excess. Luckily, there are some creative ways to enjoy these sweet fall flavors without wreaking havoc on your fat loss journey this fall!
We checked in with dietitian Catherine Gervacio to find out a few of her go-to healthy fall sweet treats. She revealed that baked apples, sweet potato pie with whole grain crust, and spiced yogurt parfaits are all excellent choices that won’t derail your weight loss plans. Learn more about each below.
1. Baked apples
Apples offer a natural source of sweetness without the need for added sugars. They’re also rich in fiber, which can help you feel full and promote healthy digestion.
"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.
2. Sweet potato pie with whole grain crust
Sweet potatoes are rich in various vitamins such as A and C, minerals, and antioxidants. They’re also naturally sweet, just like apples, reducing the need for excessive amounts of sugar from other sources. The whole grain crust will also add fiber to the treat!
"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
This treat is a perfect choice because it combines protein-rich yogurt with nutrient-dense toppings like fruits, nuts, and autumn spices such as cinnamon and nutmeg!
"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."
