Who knew dessert could be a vehicle for vitamins?
If you have a sweet tooth, you’re not alone — many people crave a treat after a meal, with their morningcoffee, or as amidnight snack。But it’s easier than you may realize to overdo it on sugar.
每天，男性最好的限制加入糖到9茶匙（TSP）或更少，而且女性为6茶匙或更少，根据guidelines from the American Heart Association。There’s a good chance you’re eating more than that: The U.S. population regularly consumes three times that amount, according to areview published in 2019 in the波兰食品与营养科学杂志。
RELATED:最幸福的益智饮食指南，少造成了强调
You might be surprised at how easy it is to reach your daily sugar limit. For example, a typical 12-ounce can of Coke has 39 grams (g) of sugar,the company notes。That’s 10 tsp per can — greater than the daily limit for both men and women.
Eating too much sugar may increase your risk of weight gain,type 2 diabetes,脂肪肝病, and高血压,据哈佛大学研究人员称。And apast studysuggests that added sugar is particularly detrimental toheart health。研究人员研究了近12,000名成年人的健康数据，发现那些从加糖中消耗25％或更多卡路里的人是死于心脏病的两倍，因为那些从加入糖中获得10％或更少的卡路里。该研究作者还分析了美国人随着时间的推移摄入量，从一个约31,000人的单独池中，并确定了2005年至2010年之间，参与者的10％或更多的参与者会面或超过25％的门槛。
RELATED:Expert Tips for Reducing Added Sugar in Your Diet
RELATED:7 Foods With More Sugar Than You Think
For these reasons,sugarisn’t something to eat freely; it’s all about balance,notes the Mayo Clinic。You’ll want to get plenty of calories from healthy, filling foods, and then enjoy the occasional sweet treat, if that’s what you’re craving. (You can also monitor your sugar intake by checking the package’s nutrition label and looking for the line labeled “added sugar,” which is a relatively new addition to the label, notes theU.S. Food and Drug Administration。)
“Treating yourself with food is part of normal eating and can be healthy once in a while,” says Christy Brissette, RDN, the Chicago-based president of80 Twenty Nutrition。
One easy way to indulge while keeping your health goals on track? Opt for sweets that hit the spot but also offer nutrition.
“随时您可以添加一些维生素，矿物质和antioxidantsby adding fruit,whole grains, nuts, and seeds to your desserts, you’re improving your diet,” says Brissette. “Eating should be fun, not a source of more stress!”
这10个注册的营养师批准的甜点是营养丰富，烘烤简单，所以你可以在下次需要为你的一天带来一点甜蜜时轻松鞭打它们。
Chickpea Cookie Dough
Who doesn’t love to sneak a little cookie dough from the bowl? If that sounds a lot like you, here’s some good news: You can eat this chocolate chip cookie dough without worrying about a stomachache, because there’s noeggor flour.
The recipe, fromDawn Jackson Blatner, RDN, who’s based in Chicago, trades eggs forchickpeas, which offer not onlyprotein- 每杯14.7克 - 但也是一个诚挚的帮助fiber。One can of drained chickpeas provides 16.2 g of fiber, making it an excellent source of the nutrient, according to theU.S. Department of Agriculture (USDA)。
“The recipe calls for canned chickpeas and peanut butter, two classic pantry staples,” says Blatner. “Plus they’re no-bake — just eat it like cookie dough!” Each ball has 1 g of fiber and 2 g of protein, Blatner notes.
Nutrition per serving (serves 24): 60 calories, 4.5g total fat (1g saturated fat), 2g protein, 6g carbs, 1g fiber, 1g sugar (0g added sugar), 80 milligrams (mg) sodium
Almond Chocolate Mug Cake
There’s nothing cozier than curling up with a mug of something warm — especially when that mug is filled with cake! Unlike other mug cake recipes that may use premade mixes filled with iffy processed ingredients, this recipe from blogger Monique Cormack, who’s based in Sydney and is the founder of每天滋养, is made with simple, wholesome ingredients. Think almond meal, maple syrup, cacao powder, andextra-virgin olive oil(a heart-healthier choice than butter, according to theAmerican Heart Association）。杏仁粉，基本上是基础almonds, ups the recipe’s protein count, and the egg further increases the protein offered. One mug cake has 13 g of protein, according to Cormack.
But the sweet perks don’t end there: It has 5 g of fiber and 3 mg ofiron，使它成为这些营养素的良好来源，因此您绝对不会用这种安慰的甜点饮用空卡。由于漂亮的微波炉烹饪，它准备好了。
Nutrition per serving (serves 1): 348 calories, 25g total fat (4g saturated fat), 13g protein, 23g carbs, 5g fiber, 13g sugar, 229mg sodium
RELATED:9 Healthy Alternatives to Butter
Almond Joy Coconut Macaroons
对你最喜欢的经典款式感到怀旧吗？这个玛卡龙麦克马德，雷恩·麦克马德，德克萨斯州莱布克（Rubbock）是基于Lubbock的，是创始人Lively Table，在Almond Joy Candy Bars上提供更健康的扭曲。
Her dessert philosophy? “Eat it, but make sure it’s worth it.” To her, homemade is almost always worth it. “Homemade desserts tend to be healthier, since they don’t need anything to make them shelf-stable for a certain period of time,” says McMordie.
她的食谱确切地反映了这一点。没有任何成分复杂或者将要求您洗涤杂货店过道 - 你需要切碎coconut, egg whites,黑巧克力, andalmonds(plus a few others).
黑巧克力明确可能会赋予健康益处，帮助保持心脏健康和2型糖尿病在海湾，建议article published in June 2017 inFrontiers in Immunology。可能的原因？它的多酚，全食物中的天然化合物，提供与降低慢性疾病风险的抗炎和抗氧化作用。哈佛哈佛陈公共卫生学院推荐opting for a bar made with at least 70 percent cacao. In other words, this is a dessert you can feel good about indulging in.
Nutrition per serving (serves 15): 129 calories, 7.9g total fat (5.6g saturated fat), 1.6g protein, 13.5g carbs, 1.3g fiber, 11.6g sugar, 196mg sodium
Chocolate Pistachio Truffles
不能把它交给你最喜欢的糖果店？尝试从布里斯特鞭打这个简单的松露对待。这些甜味和营养叮咬只包含四种成分：壳开心果，原料可可，100％纯枫糖浆和香草提取物。
“The nuts contain the power trio of protein, fiber, and healthy fats, which help you feel more satisfied and full longer,” says Brissette. According to theUSDA, an ounce (oz) of pistachios without the shells offers 6 g of protein, 2.9 g of fiber, 7 g of monounsaturated fat, and 3.8 g of polyunsaturated fat.
此外，这些迷你治疗只需五分钟即可。谈谈一个简单的方法来获得你的待遇。
Nutrition per serving (serves 18; 1 truffle per serving): 55 calories, 4g total fat (0.5g saturated fat), 2g protein, 4g carbs, 1g fiber, 2g sugar (1.3g added sugar), 18mg sodium
RELATED:Why You Should Go Nuts for Nuts
Grilled Peaches With Honey Ricotta
在吃直接桃子的同时，自己的味道感觉，你可以用这个超级简单的烤桃食谱，从萨拉金anzlovar，rdn，rdn，他们是在波士顿的方面，是创始人Sarah Gold Nutrition。“If you aren’t able to get outside to grill, there are oven directions as well,” says Anzlovar.
桃子不仅提供纤维（2.25克中的中桃，per the USDA）还有10毫克维生素C, which can help your body fight free radicals and “is also vital to your body’s healing process,” according to theMayo Clinic。它们还包含少量维生素A., which may help boost your immunity, theMayo Clinicnotes.
While you can swap inGreek yogurtfor凝乳(both provide energizing protein, per the USDA), the ricotta cheese does make this dish feel a little more indulgent — just what you need to bring a little slice of summer to your day.
Nutrition per serving (serves 4): 129 calories, 6g total fat (2.7g saturated fat), 4.9g protein, 17g carbs, 2.2g fiber, 14g sugar (1.4g added sugar), 26mg sodium
Cherry Coconut Yogurt Bites
If you live somewhere that’s known for its high temperatures, chances are you’re looking fora dessert that will cool you down。输入：这些樱桃yogurt bites from Natalie Rizzo, RDN, who’s based in New York City and is the founder ofGreenletes。
The refreshing treats, which taste like a chilled cheesecake, are so easy to make — seriously, just five minutes — and with just four ingredients, there’s really no reason not to whip them up. All you need is half a cup of cherries, coconut flavored Greek or skyr yogurt, maple syrup or agave sweetener, and shredded coconut.
Rizzo notes you’re getting antioxidants from the cherries in each one, and you’ll also score other vitamins and minerals, like维生素Candcalcium。One cup of raw, pitted sweet cherries provides 10.8 mg of vitamin C, according to theUSDA。
准备它们，用樱桃酱并将酸奶和枫糖浆混合在碗里。然后将酸奶勺成松饼，加入樱桃和更多的酸奶，撒上椰子。冻结，voilà - 他们准备吃了！根据Rizzo的说法，您将获得1克纤维（主要致力于樱桃），以及5克的蛋白质在一个小的冷冻咬合中。
Nutrition per serving (serves 5): 80 calories, 1g total fat (1g saturated fat), 5g protein, 14g carbs, 1g fiber, 12g sugar, 25mg sodium
RELATED:Ordinary果实具有惊人的健康益处
Cocoa Coconut Chia Pudding
By now you’ve probably heard ofchia seeds, and there’s a good reason why you’ll want to stock up on this pantry staple. “Chia seeds are full of fiber, protein, and evenOmega-3脂肪酸, so mixing them in with antioxidant-rich cocoa powder is a powerful combination,” says Ginger Hultin, RDN, who’s based in Seattle and is the founder of香槟营养。
According to the USDA，一汤匙种子的汤匙（TBSP）提供4克纤维，以及2g蛋白质。
This recipe offers a tasty way to reap the benefits of these super seeds. You can think of it as a souped-up take on classic chocolate pudding. It makes for a great dessert dip for apple or pear slices, too. Plus, like the other desserts, it’s all about simplicity.
“These are素食主义者- andvegetarian- 友好，可以在几分钟内完成。他们在一夜之间设定，所以他们非常放手，“Hultin补充道。
Nutrition per serving (serves 5): 129 calories, 7g total fat (2.1g saturated fat), 3g protein, 16g carbs, 6.6g fiber, 6.7g sugar, 18mg sodium
Peanut Butter, Raspberry, and Almond Butter Cups
Speaking of classic dessert nostalgia, peanut butter cups take the top place on many people’s list. While the heavily processed kind does solve a sugar craving, it’s not exactly what you’d consider “healthy.” With this healthier take on the cups from Mascha Davis, RDN, a nutritionist in Los Angeles, founder ofNomadista Nutrition by Mascha Davis和作者吃你的维生素, you’ll get so much more than chocolate and a small dose of sugary peanut butter.
All it requires? Take two (preferably dark chocolate) peanut butter cups (ideally a low-sugar variety — she likes Lily’s Sweets) and top them with 1 tbsp of almond butter and four raspberries, for one serving. That’s all there is to it!
That tablespoon of almond butter gets you 3.4 g of proteinper the USDA,and 1.7 g of fiber.
And those tart-and-sweet raspberries are alsopacked with fiber, per the Mayo Clinic。One cup提供8克 - 制作这些berriesexcellent fiber source.
只有一个警告：在沉迷于这种颓废的待遇时，你的手可能会变得有点乱！
每份营养（服务1）：241卡路里，20g总脂肪（7g饱和脂肪），7g蛋白，18g碳水化合物，6g纤维，2g糖，86mg钠
RELATED:10 Dessert Recipes You Won’t Believe Are Keto-Friendly
No-Bake Chocolate Chip Oat Cookies
Have a bag ofoatsin your cabinet and don’t know what to do with them? Here’s the solution: This easy cookie recipe from Malina Malkani, RDN, of Rye, New York, the creator ofSolve Picky Eating, features oats as a key ingredient.
Oats often receive high praise from nutritionists because they contain a fiber called beta-glucan, which can create a feeling of fullness and even suppress appetite,according to Harvard T.H. Chan School of Public Health。A 1-cup serving of raw oats provides 14.5 g of fiber, making them an excellent source, notes theUSDA。
Past researchshows that oats may also be helpful in preventing cardiovascular disease. So there are a number of good reasons you’ll want to bake (or in this case,no-bake) with them.
The peanut butter in the cups gives you a bit of extra protein. But the secret ingredient?Flaxseed, which also ups the cookie’s fiber count and helps with digestion, according to theMayo Clinic。TheUSDAnotes that 2 tbsp of flaxseed offers 6 g of fiber.
每个饼干营养(16):218卡路里,15克total fat (4.1g saturated fat), 6.7g protein, 17g carbs, 3g fiber, 10g sugar (8.4g added sugar), 105mg sodium
RELATED:创造性的方式将您的燕麦片带到一个下一级
Frozen Yogurt With Fresh Mix-Ins
下次你渴望冷冻酸奶，跳过当地冷冻酸奶商店的旅行，并尝试这种健康，DIY版本的甜点。
来自Meredith Hedberg，RDN的超级简单的食谱，与Lemond Nutritionin Plano, Rockwall, and Lubbock, Texas, contains just Greek vanilla yogurt, a fruit of your choice (like blackberries), plus your favorite good-for-you toppings (like pumpkin seeds or chopped almonds — both ways to get more protein,according to Harvard Health Publishing）。
The yogurt delivers about 14 g of protein per 5.3 oz servingaccording to the USDA, along with 159 mg of bone-strengthening calcium (making it a good source) — and it’s best to get calcium from food sources, according to theCleveland Clinic。水果为您提供额外的纤维，加上维生素和维生素C和矿物质potassium, per theUSDA。
Another perk of this chilly treat? It takes virtually no prep time and is ready in an hour’s notice, says Hedberg. Just load a Tupperware container or fun molds (she usedpineappleshapes) with the yogurt and mix-ins, then layer on toppings and freeze. When it’s ready, serve yourself a scoop (or a small shape), sit back, cool off, and enjoy — you deserve it.
