If you find yourself always wanting something sweet or
craving chocolate try these tips to help reach your
diabetes or weight control goals.
1. Try fresh fruit for morning snacks, dessert after lunch
and with supper. Be sure to choose fruit in season for
best taste. Frozen is the next best when fresh is not
available. Fruit is very helpful in weight loss because it
has a high water content, and average of 2 grams of fiber
per serving, and low calories.
2. Dried fruits are a great source of fiber also but add up
quicker in the calories. For example 12-15 grapes =2 Tbsp
raisins. So you can grab a handful of grapes for fewer than
100 calories but a handful of raisins will be twice the
calories.
3. Fruits are also great source of potassium, which helps
lower blood pressure.
4. For sweets cravings plan a sweet in for an afternoon or
evening snack daily if needed. This is better than
depriving yourself and eventually overeating that food.
5. We all have our foods that we simply have no power over
portion control. Mine is French silk chocolate ice cream.
I have found it works better to buy it only 2-3 times a
year and not worry about my overeating for the short time
it takes me to finish it off!
6. For the chocolate craving try dark chocolate. It seems
to satisfy the craving with a smaller amount.
7. If you are on-the-go you can also set a rule in your
house that any sweets need to be homemade. When you have
less time you are less likely to have made something sweet,
but when you do at least you will really enjoy it and
appreciate the taste more! You will also be getting less
preservatives and additives with homemade sweets.
8. For many people ice cream is a favorite bedtime snack.
An average bowl of ice cream with 3 scoops will be at least
400 calories. You could use a cake cone instead and reduce
the calories in half. Some find it easier to just go out
once or twice a week for an ice cream treat instead of
having it in the house for easy access.
9. Donuts will cost you about 200-300 calories each. If
your office likes to have donuts around, suggest some
alternatives such as fruit, bran muffins, small whole grain
bagels, yogurt & granola, or any other healthier
alternative.
10. Sugar-free foods may not be a better option but they
are okay in limited amounts. Usually they are made with an
artificial sweetener or sugar alcohol. Sugar-free foods are
not always lower in calories and may not satisfy the sweet
craving. This really has to be a personal choice. I
recommend using artificial sweeteners in limited amounts
even though they are FDA approved to be safe.
11. Using regular sugar, honey, jelly or syrup is okay -
especially when they are homemade. A teaspoon averages only
20 calories and remember - people do not get diabetes from
eating sugar unless they are eating so much that they gain
weight.
12. Portion control on the sweets is very important. Here
are some comparisons on calories. Examples of a 100
calorie serving of candy would be a snack size candy bar, 4
chocolate kisses, or 4 Smarties rolls.
13. Beware! Pie is usually quite high calorie. The lowest
calorie pies are pumpkin and strawberry at about 250
calories per slice and one of the highest is pecan pie at
450 calories per slice.
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Karen Marschel, RD, LD, CDE is a registered licensed
dietitian and certified diabetes educator with 15 years
experience helping clients lose weight and manage diabetes.
She offers online personalized weight loss and diabetes
prevention programs. Sign up for her free newsletter at her
website http://www.DietMN.com .
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