My family occasionally likes to have dessert after a meal. Can you provide me with healthy ways to offer something sweet and satisfying?

• Serve small portions. Often a petite amount of a dessert satisfies the need for a sweet.


• Nature’s goodness is best, so use fresh fruit. Juicy strawberries, ripe peaches, and sweet blueberries can really help you feel like you’ve had a treat without sacrificing taste.


• Make your own. Freeze low-fat yogurt or yogurt tubes to make a delicious frozen delight. You’ll get some needed calcium and protein for strong bones. Pudding can be almost guilt-free (and calcium rich) when made with skim milk.


• Spice up desserts like rice pudding or chopped fruit with added flavorings such as vanilla bean, cinnamon or herbs such as basil. Small amounts of intense flavors can pump up the taste without adding extra calories or fat.


• Substitute healthier ingredients in recipes. Use applesauce to replace up to 1/3 of the fat (oil/shortening) in your cake or quick bread recipes. Reduce the amount of white flour by 1/2 and replace with whole wheat flour to increase the health benefits of fiber.


• Substitute dark chocolate (over milk or white chocolates) to boost antioxidants which research studies indicate may help improve immunities.