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Sweets as part of a healthy diet How to include them in your menu
Table of Contents
1. Avoidance of restrictions
Sweets can be part of a healthy, balanced diet. The imposition of an absolute ban on their consumption can have the opposite effect thoughts of eating something sweet will persistently return, there will also be discomfort caused by restrictions imposed. Such an approach, also called the all or nothing principle, usually leads to a breakdown and reach for a prohibited product. This results in a sense of failure, frustration, and a complete breakdown from previous assumptions (e.g. S with only one box of sweets, it's all about nothing, I can eat a whole box of salt). Nevertheless, the second time you limit the salt, and you don't need to completely consume it.2. Consciously eating sweets
As mentioned earlier, sweets don't have to be eliminated from the diet, but it's worth limiting their quantity. It can be helpful to consciously reach out for these products and to anticipate and specifically plan sweet foods. For example, during family gatherings or parties where sweet snacks are likely to appear, instead of assuming that you won't eat them at all, you can plan your portion, e.g. two slices of pasta and one candy. So in this particular situation you can take advantage of a ready-to-eat plan.3. Full meals for the sweet
The desire to eat sweets is often related to the need to taste sweet. A solution may be to include in the diet sweet meals, which also provide nutrients such as fiber, vitamins or minerals. Preparing them allows you to control the amount of added sugar.4. An omelette with coconut oil and raspberries
Ingredients: eggs 2 pieces (100 g), light wheat flour or whole grain flour two tablespoons (25 g) baking powder 1⁄3 of a teaspoon (1 g); homemade beans 1⁄2 of a packaging (75 g), coconut pulp Two tablesps (10 g),?? honey One and a half spoons (6 g), fresh or frozen seeds (about. 60 g). * The seeds can be replaced with other fresh or chilled seeds.5. A meal with added candy
Another suggestion to incorporate sweets into your diet is to include them as a whole meal. Chocolate or baton can be added, for example, to a cream based on barbecue or yogurt, or put entirely into a ready-to-eat meal.6. Cocoa-dactyl oatmeal with walnuts and walnut-flavored baton
Ingredients: oatmeal 4 teaspoons (40 g) natural yogurt or skyr small packaging (7 g); preferred fruit, e.g. raisins, pomegranate 30 60 g, depending on the chosen fruit, for example.7. Reducing portions of candy
Healthy eating does not impose absolute prohibitions; it is more of a balancing act between high nutritional value foods and recreational products. One way to achieve such a compromise is to include sweets on the menu, but in reduced quantities and to supplement portions with whole foods. For example, if we want to eat yeast instead of eating it whole, it is worth dividing in half one portion to put away for another day or to share it with a loved one, while eating the other half with skyr yogurt, a few nuts or fresh fruit.8. Availability of sweets and size of packaging
More often than not, the availability of sweets is encouraged. If you have a supply of sweet snacks at home or if you have them in an easily accessible place, such as on the table, this increases the chances that you will consume them unconsciously or impulsively. If there are no sweets at home, you will have to make an effort (go to the store), which can be a discouraging factor or give you time to think about whether it is an important need to be satisfied.9. It's an emergency snack
Sweets are often chosen when there is little time or limited opportunity to eat a meal. When changing eating habits, it is worth preparing for such moments, checking the offerings of the most popular or most frequently visited shops, and making a list of products that can be purchased, are easy to eat, do not require the use of artificial sweeteners (or are available in a meal kit) and heat, and also provide nutrients such as protein, unsaturated fatty acids, fiber or composite carbon.10. Appropriate dietary composition
The need to eat something sweet may also be related to the incorrect composition of other meals. Inadequate portions or insufficient supply of certain nutrients may result in a rapid onset of hunger or less food satisfaction. It is then worth analysing whether the portions prepared are appropriate to the energy requirements and whether they provide adequate amounts of essential macronutrients, i.e. protein, fats, carbohydrates and fiber.
