Fast Facts - Treat Yourself

Nestlé and the Australian Institute of Sport recognise that we all succumb to cravings for sweets. Here are some commonly asked questions from everyday Australians about how to incorporate sweets into your diet.

I have a very sweet tooth – how can I satisfy my cravings in a healthy way?

Try to opt for foods which are sweet and nutritious. Examples include flavoured yogurt, custard, milk drinks, breakfast cereal, fresh, dried and tinned fruit, fruit buns, honey or jam spread on bread, crumpets, rice cakes or English muffins. Less nutritious options such as cakes, biscuits, and lollies can still be included in a healthy diet – enjoy them in smaller quantities or less regularly. Many people make the mistake of trying to overrestrict their favourite foods.They then spend their days trying to battle cravings. It is better to have a couple of biscuits each day then deprive yourself all week and eat a whole packet in one sitting when you finally succumb. When eating favourite foods, take the time to enjoy the experience. Put the food on a plate. Sit down, away from distractions, and take time to really taste the food you are eating.

Desserts and sweets are often high in fat and sugar – should my family avoid sweets or is there a sensible way they can form part of our regular diet?

Traditionally, desserts are high in fat and sugar and low in nutrients. However, there are plenty of nutritious options available. Desserts based on fruit or low-fat dairy products can be a good source of vitamins, minerals, fibre and carbohydrate. Baked apple, fruit crumble, hot cakes, and low-fat custard are good examples. Many desserts can be modified to make them more nutritious. Take your favourite recipe and replace any full-fat dairy products with low-fat versions, reduce the amount of butter, margarine or oil and cut back on the amount of sugar. In most cases, you won’t notice the difference. Also, make use of the many quick, nutritious options available. Low-fat smoothies, low-fat chocolate milkshakes, ready-made custard, yogurt, fruit salad and low-fat muffins are a nutritious, sweet end to a meal.

To find out more about good nutrition, order your copy of the AIS’s nutrition booklet, A Winning Diet, or to ask a nutrition question visit the AIS website www.ais.org.au/nutrition

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