Authors: Marcel Horowitz, MS, CHES, Christie Hedrick, BS, Angela Asch, BS, Sonia Fernandez, BS, & Katie Churchill, BS, University of California Cooperative Extension, Yolo County
The largest contributor of solid fat, and the second largest contributor of added sugar, to most American diets is desserts. This means cookies, cakes, pies, ice cream, and candy. Items that were once reserved for special occasions are now seen as a daily snack option and packaged accordingly. Handy single-serving boxes of cookies and individually wrapped ice cream bars can be found all throughout the local grocery store and convenience market. Put these foods back in their place as a special occasional treat. It will make your birthday cake that much sweeter.
Substituting! When you make these treats yourself, replace butter with oil or non-hydrogenated margarine. Reduce the amount of sugar in the recipe, or use applesauce to replace some of the fat.
Swapping! Choose healthier options for your mid-afternoon snack or Little League game hand-out.
Shrinking! Reduce your portions! Try sharing desserts with a friend. At home, slice your cakes and pies into smaller pieces. Make your cookies smaller and portion out only one scoop of ice cream. Buy smaller packages of candy and reduce how ofter you eat them.
| Instead of... | Try... |
|---|---|
| Cookies | Swapping! Graham crackers, whole grain crackers topped with all natural fruit preserves, or light Kettle style popcorn |
| Cakes/cupcakes/snack cakes | Sneaking-In! Choose recipes that use canola oil or applesauce. |
| King sized candy bar | Shrinking! Individually wrapped fun size candies |
| Ice Cream | Substituting! Try a fruit sorbet or frozen juice bar when you want something cold and sweet. If it must be ice cream, try a lower fat version, and limit the size and number of scoops. |
