Tips for Healthier Sweets

Family gatherings are usually the time for them to enjoy each other’s company over tea and sweets. Unfortunately, many traditional and commercial sweets are made from white flour, syrup or sugar, butter or ghee, nuts, whole milk and heavy creams. This makes them caloric dense and fatty, promotes indigestion and heartburn, contributes to weight gain, increases blood sugar, increases the risks of some nutrition-related diseases and enhances your craving for more sweets.

The following tips from JHAH Clinical Nutrition and Food Services Unit will help you make the sweets you like healthier, lighter and more heart friendly:

• Make small portions.

• Cut the fat, oil, nuts, and sugar in the recipe in half.

• Use sugar substitute or add more fresh or dried fruits.

• Replace full cream milk or cheese with low-fat or nonfat milk and dairy products.

• Replace each whole egg with 2 egg whites.

• Bake or grill your sweets rather than fry them.

• Use healthy oils such as corn or canola oil instead of butter or ghee.

• Replace half of the oil amount with apple sauce for a soft texture and fewer calories.

• Use whole wheat flour instead of white flour.

• Top the sweets with slices of fresh fruits and slivered almonds or walnuts.

• Try to avoid icing, cream cheese, chocolate or coconut toppings.

• Consume the sweets in moderation as a desert only after eating a nutritious meal.