Kill the sweet will by eating light and low calorie desserts

If you are one of those who thinks that every lunch just ends well with a sweet dessert, know that you are not alone. A recent survey by the Brazilian Association of Nutrology (ABRAN) pointed out that most Brazilians opt for tasty temptations after closing meals. Evaluating data from 2,700 people, aged 18-80, spread across 14 national states, the survey found that 69% of Brazilians opt for chocolates, pudding, dulce de leche, fruit candy and ice cream.

ABRAN research also found that when the frequency of eating desserts decreases, satisfaction with one's own body increases. After all, there are fewer calories in the balance. But, is dessert a problem for the daily menu? Nutritionist Daniela Cyrulin explains that the problem is not in the dessert itself, but in what is associated with it. "Dessert is not synonymous with candy, chocolate mousse or cake stuffed with topping. The secret is to find something tasty, but light and not calorie."

candy: getty images

Our first mistake starts with bad habit . Generally, when we choose what will close our lunch, we rely, in large measure, on the visual appeal and we end up going straight to meet the most beautiful candy on the table, which is usually also the most caloric. According to Diet and Health nutritionist Roberta Stella, sweets are highly energetic foods and so even a small portion carries many calories.

"The less ingredients are added to the preparation, the less caloric it will be. fruit juices and more complex recipes Fruit can enter the scene with a prominent role in several homemade sweets, as they provide few calories, "says Roberta.

Good choices make the menu light

You do not have to give up the will to eat sweets after lunch, as long as he knows how to balance everything he consumes. Nutritionist Daniela Cyrulin teaches that we can add dessert to our daily menu without it bringing weight gain together. "You have to keep in mind that you have to follow a healthy and balanced diet on a daily basis, having the routine of main meals balanced with food in moderate amounts and light snacks and intermediates, so the dessert space is reserved."

dessert - photo: getty images

However, those who have the problem of controlling their desire to eat sweets know very well that fruit and gelatine - the most common indications for those who are afraid of the extra pounds - do not always satisfy the "antsy" of the stomach and may even end up making you eat more than you should. An alternative, as Daniela Cyrulin points out, to deceive the desire to eat sweet is to add 1 teaspoon of granulated chocolate in a cup of fruit salad (made without sugar, only with fruits and orange juice squeezed over the salad) .

For those who like to experiment with novelties, be aware that there are different, tasty and light options that escape from the basics of the fruit salad and turn away the gelatine for good. Below, check out recipes for easy-to-make desserts that can be included in your daily routine without adversely affecting the balance. "Just be sure to prioritize variety and pay attention to quantity," says Daniela Cyrulin.

Fruit Fruits

- getty images

In addition to refreshing, this recipe adds all the benefits of satiety and fiber the fruits have to offer. As nutritionist Roberta Stella explains, "Fruits have important nutritional values, they prevent disease and fill the energy plate, so they should be consumed frequently."

Ingredients:

-4 strawberries

-½ kiwi

-½ banana nanica

-1 thin slice of pineapple

-1 apricot cut in half

-mini leaves

-2 cloves of India

-1 tablespoon culinary sweetener

How to prepare:

Place the ingredients above chopped into a square of aluminum foil. Close it into a small bundle. Bake for about 20 minutes.

Light milk pudding

milk pudding - photo: getty images

Who said pudding can not? The ABRAN survey found that among those who did not live without dessert, 9% chose pudding every day. If you're in this group, you do not have to worry.

- 2 and 1/2 cups of skim milk

- 1 cup of skimmed milk powder

- 1 cup of skimmed milk powder

3/4 cup

- 4 whole eggs

- 1 teaspoon vanilla essence

Preparation:

Beat all the ingredients of the pudding in the blender and put in a form for pudding smeared with margarine. Put aluminum foil on top. Bake in a water bath for 40 minutes. Remove the paper and leave it for another 5 minutes. After cooling to the refrigerator.

Banana surprise

Banana can be a great ally at dessert time. Research by the Food and Nutrition Research Institute of the Philippines has pointed out that eating two or three bananas per week induces the production of serotonin, increasing the sense of well-being.

-6 medium-sized bananas cut into slices

-6 tablespoons of pineapple juice

For the cream

: -1 tablespoon of cornstarch dissolved in 1 cup of skim milk

-1 teaspoon of vanilla

-3 tablespoons of culinary sweetener

For the cover:

- 3 cups

-3 tablespoons culinary sweetener

How to prepare:

In a bowl, drizzle the bananas with the pineapple juice. Transfer to a baking dish and bake in a preheated oven for 15 minutes or until it softens.

Prepare the cream:

In a small saucepan, light all ingredients, stirring constantly, for 10 minutes or until it thickens. Pour over the roasted banana, spread well and set aside. Prepare the cover: In the mixer, beat the egg whites. Slowly add the sweetener, continuing to beat for 5 minutes or until firm peaks. Spread the whites on the cream and bake in the preheated hot oven for 5 minutes or until the sighs brown. Apple is not lagging behind in the amount of benefits it offers to the body. Apple baked in the microwave

apple - photo: getty images

Japanese research has shown that moderate consumption of apples over the three-week period is able to accelerate fat loss by up to 20%. This is because the vermilion is rich in substances called polyphenols, which "sweep" free radicals and fats out of the body. Eating apple in dessert, as well as tasty, can help diet. Just do not forget the cinnamon, the hot taste of which fills the palate and breaks the libido.

Ingredients:

-1 apple

-1/3 cup of water

- cinnamon to sprinkle

How to prepare:

Cut the "cap" of the apple. Place on a deep plate. Pour the water. Cover with another deep dish and microwave for 5 minutes. Watch the steam when opening the dish. Sprinkle with cinnamon and serve. Wine Pears

Wine is always welcome. Rich in antioxidants called polyphenols and flavonoids, wine when moderately consumed (one cup per day), leaves the brain sharp, protects against joint pain, stimulates sexual desire, decreases the chances of cancer, and, as a result, combats premature aging. And the pear, besides adding all the benefits of the fruit, has delicate flavor and low calorific value.

Ingredients:

-6 pears

-1 liter Port wine

-150 g demerara sugar

-25 g cinnamon powder (1 teaspoon)

-25 g Cloves (1 teaspoon)

How to prepare:

With a small knife, peel the pears. With the help of a knife, carefully remove the kernels from the fruit and then the kernels. In a pan, put the Port wine, clove, cinnamon and pears. Bring to medium heat and simmer for about 10 minutes. Turn off the heat and remove the pears. Take the refrigerator to freeze.

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