#7 - Give Desserts More Fiber & Less Fat
This time of the year is full of festive events, holiday parties, and overnight house guests. It doesn't matter what gathering you're attending; you know desserts will be on offer at some point. When you're trying to maintain healthy habits, it can be difficult to avoid those desserts. Does this mean you shouldn't have dessert? No, it's ok to enjoy baked goods as part of a healthy eating pattern, but it's keeping portion control in mind. This hack can help keep recipes lighter on calories, helping you enjoy your holiday.
One of my favorite recipe hacks is using applesauce to replace some solid fats (butter). However, this will also work if you replace oil in a recipe. Typically, you can replace half of the fat with half the applesauce. As a start, try replacing small amounts of fat with applesauce to ensure the product bakes well. This hack will save you an abundance of calories; however, it will add more fiber, vitamins, and minerals!
Why is fiber so important? There are many health benefits to consuming fiber as part of your daily intake. There is evidence fiber helps reduce the risk of heart disease and colorectal cancer. Fiber keeps us feeling fuller longer, which helps with weight management. It also aids in better blood sugar control.
Types of fiber:
Insoluble: during digestion, these fibers do not dissolve in water. It keeps things moving in your digestive tract and is helpful for those who struggle with constipation. Foods sources include fruits, vegetables, whole grain foods, nuts, and seeds.
Soluble: these fibers dissolve in water to form a gel-like substance, which helps lower LDL ("bad") cholesterol and blood sugars. Food sources include apples, citrus fruits, carrots, peas, beans, oats, and barley.
The key to ensuring you obtain enough of both fibers is consuming a variety of whole grains, fruits, vegetables, nuts, & seeds in your daily intake.
How much fiber should I consume? The current recommendation for women is 25 grams/day and 38 grams/day for men under 50. These numbers slightly change to 21 grams/day for women and 30 grams/day for men over 50. Children should consume between 19-38 grams/day, depending on their age and gender.
Always keep in mind to increase fiber gradually in your intake, and always drink water to allow your digestive tract to adjust and avoid discomfort.
Need a recipe that incorporates this recipe hack? Try my Wholesome Banana Bread!
Photo credit: Valley Nutrition & Wellness, LLC/Jessica Clark, RD, LDN