Avoid Sweets, Dessert and Candy
- Desserts, sweets, and candy are loaded with sugar and provide little nutritional value.
- Consuming added sugar causes a spike in blood sugar, triggering you to feel even more hungry and tired, and lead to health-related issues (such as prediabetes) more quickly.
- Satisfy your sweet tooth with healthier but naturally sweet whole food options and creative combinations.
- Check IN: Whenever you a) consciously avoid sweets, dessert and candy by making a check mark on the check-in screen, or b) consume sweets, dessert or candy by using a slip (aka free pass) on the check-in screen.
- Fresh fruit or Dried fruit, unsweetened
- Frozen fruit for homemade ice cream or sorbet
- Naturally occurring sugars in fruit are a-okay. Try banana ice cream for dessert! Add unsweetened cocoa, nut butter, or berries for fun flavors.
- Fresh veggies (grape tomatoes, sliced bell peppers, baby carrots) plus homemade dips
- Yogurt Parfaits topped with unsweetened granola or chopped nuts
- Desserts, sweets, pastries or candy, sweetened with any type of sugar or alternative sweeteners.
- This includes but is not limited to: white, brown, turbinado, raw or powdered sugar, simple syrup, agave nectar, maple syrup, honey, high fructose corn syrup, date sugar, coconut sugar, molasses etc. Sugar has many names!
- Candy with artificial sweeteners (often labelled “sugar-free” candy).
- If you slip, no biggie. Slipping means you’re trying, which is what counts! You can get back on track for the rest of the day.
Why This Is A Good Idea
Desserts, sweets, and candy are loaded with sugar and provide little nutritional value. Decrease your risk significantly for obesity, cardiovascular disease, diabetes, tooth decay, and much more by cutting these added sugar sources. Consuming added sugar causes a spike in blood sugar, triggering you to feel even more hungry and tired, and eventually lead to health-related issues (such as prediabetes) more quickly. To be clear, not all sugars are created equal. The natural sugar from your apple doesn’t have the same effect as the added sugar in your gummy bears or chocolate cake. The apple has fiber, water, and nutrients to slow down your digestion and keep you full, while the dessert and candy do not. Plus, ditch the extra sweetness and you’ll even have sharper taste buds—you’ll soon be able to experience more nuanced flavors in your food, and the natural sweetness of whole fruit.
- Check IN: Whenever you a) consciously avoid sweets, dessert and candy by making a check mark on the check-in screen, or b) consume sweets, dessert or candy by using a slip (aka free pass) on the check-in screen. If you realize you’ve made it the ENTIRE day without any sweets, dessert or candy, check-in by making a check mark at the end of the day.
- Hang tight–you’re probably going to crave sugar for the first few days. But once you get through that first stretch, it WILL get easier.
- Grab a piece of fruit or a date to satisfy an immediate sweet craving.
- Fresh or unsweetened dried fruit is a great dessert substitution.
- Make ahead healthy snacks such as greek yogurt & fruit parfait cups or whole grain fruit & nut butter wraps.
- Quick availability of homemade snacks makes it easier to stay on track.
- Eat regularly and include protein sources and healthy fats.
- When you let yourself get too hungry, you’re more likely to crave sweets.
- Stay hydrated with water! You might think you need a sugary treat in the afternoon, when really you’re just thirsty.
- Clean out your pantry. If you’re craving sugar and a bag of cookies or chocolate bar is staring you in the face, you’re much more likely to slip.
- Eat a nutritious snack before you grocery shop. You’re much more likely to fill your cart with dessert items when your stomach is rumbling.
- Stay within the perimeter of the grocery store. Processed dessert items with added sugar tend to be in the middle.
- Both fresh fruit and frozen fruit can provide healthy snacking and alternative dessert ideas.
- Buy veggies that can be eaten raw as a snack (zucchini, cauliflower, carrots, celery, bell peppers, snap peas). A great afternoon pick-me-up swap out for a sugary treat.
- Hummus or guacamole or nut butters in snack sizes are great dips for raw veggies.
- Get sweet vegetables like butternut or kabocha squash, sweet potatoes, beets, and sweet corn to help with cravings.
- Other snacks such as popcorn or variety of nuts are ok in moderation.
- Stock cinnamon, vanilla extract, and cardamom for adding on top of your snack ideas.
- One-Ingredient Banana Ice Cream by Food Network’s Healthy Eats
- Pineapple Nice Cream by Eating Well
- Greek Yogurt Berry Popsicles by The Lemon Bowl
- Parmesan Popcorn by big taste TINY SPACE
- Unsweetened Cocoa Granola by FOOD BY MARS
- Peanut Butter-Oat Energy Balls by Eating Well
- How To Make Quick & Easy Kale Chips by The Kitchn
- Sweet and Savory Heart-Healthy Snack Mix by Cleveland Clinic
Smart Things To Read And Watch
- Harvard’s The Nutrition Source: Added Sugar in the Diet
- VIDEO: Sugar Consumption & Recommendations
- Listing Added Sugar on Food Labels May Save Lives
- The sweet danger of sugar
- The 56 Most Common Names for Sugar (Some Are Tricky)
- New concept of desserts with no added sugar
Note: Diet ID is not focused on the number on the scale. Weight loss can be a byproduct of developing healthier eating habits, but if you have questions about your weight, please contact your physician.