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Seven Guilt-Free Sweet Treats

The Halloween candy may be gone but for many of us, the sweet tooth continues to crave a sweet treat. To help in that battle, here are some healthy, guilt-free sweet treats for you suggested by Marisa Moore, RD, a spokesperson for the American Dietetic Association.
1. Dried Fruit – if you like gummy snacks, dried fruit fits the bill with fewer calories and grams of sugar with the added benefit of vitamin C, dietary fiber, and other minerals. Just keep in mind that dried fruit contains more calories per gram than fresh produce. Mix dried wild blueberries or cranberries with nuts to add protein, minimize the sugar, and keep you satisfied.
2. Greek Yogurt with honey and fruit – here's a decadent-tasting desert that not only satisfies your sweet tooth, but has a creamy cold texture that we like in deserts. It also is a healthy combo: yogurt is packed with protein, fruit contains fiber and nutrients, and honey contains antioxidants and antimicrobial properties to keep us healthy.
3. Frozen Banana Dipped in Chocolate – here's my favorite! This takes care of that ice cream craving with a healthier frozen treat: dip a small banana in melted dark chocolate and then put it in the freezer. Bananas are a fantastic source of potassium, which has been linked to a reduced risk of stroke and lower blood pressure.
4. Cinnamon-Sugar Popcorn – choose popcorn without added salt, butter or oil, and prepare it according to directions. Then dust it with a little bit of cinnamon and sugar. "It's sweet and low in calories," Moore says. Three cups comes to about 90 calories, but go easy on the sugar. Cinnamon on the other hand is not so bad. Research suggests that the spice may lower glucose levels in people with type 2 diabetes and prediabetes.
5. Hot Cocoa – a cold night favorite for me. A tablespoon of cocoa contains 12 calories and almost 2 g of fiber. It also boasts flavonoids, which have been linked to heart health, reduced blood pressure and lower stroke risk. To get the most benefit, select natural cocoa powder, not cocoa that has been alkalized. The alkalization process removes some of cocoa's bitterness and improves its color and solubility, but may destroy of modify some beneficial phytonutrients. Check the label for the word alkalized, Dutch-processed, or European-style, and "alkali" will be listed in the ingredients. If it's not alkalized, the label will read "natural" or "nonalkalized." Mix it with skim, almond, or soy milk for a low-calorie treat that also serves up plenty of calcium and protein.
6. Almonds Dusted with Cocoa Powder – get the sweet and salty satisfaction of eating a Snickers bar or Peanut M&Ms without all the fat and calories. A quarter cup of Emerald Cocoa Roasted Almonds comes to just 150 calories, 6 g of protein, and 3 g of dietary fiber – or you can make your own. Either way, you reap the benefits of this heart-healthy nut, which can lower harmful LDL cholesterol.
7. Dark Chocolate – a choc-a-holic's saving grace because it packs real health benefits. Evidence suggests it may reduce blood pressure and the risk of cardiovascular disease. It also lowers stress hormones in anxious people, according to a study by the American Chemical Society. Look for chocolate that contains at least 70% cocoa, and consume only a bite-size piece or about an ounce. Despite it's positive qualities, an ounce of dark chocolate still often packs close to 150 calories, Moore warns.