What is a balanced diet and why is it important?

Why is a balanced diet important?

A balanced diet is one that provides the body with all the essential nutrients, vitamins and minerals required to maintain cells, tissues and organs as well as to function correctly.  A diet that is lacking in nutrients can lead to many different health problems ranging from tiredness and lack of energy to serious problems with the function of vital organs and lack of growth and development.

What is a balanced diet?

A balanced diet needs to contain foods from all the main food groups in the correct proportions to provide the body with optimum nutrition.  It should also be made up of the correct number of calories to maintain a healthy weight, and be low in processed foods.  Every person is different and hence the correct diet for health may vary from person to person, however by following a diet that is varied, covers all foods groups and is low in undesirable nutrients such as sodium, saturated fats and sugar, you are well on your way to a healthy body. 

How to achieve a healthy balanced diet?

To achieve a healthy, balanced diet, it is important to eat at least three meals a day and not to skip breakfast.  Each meal should be composed of a variety of foods from each food group and portion sizes should be moderated to control calorie intake.  Limiting alcohol consumption is also recommended, the US guidelines being one standard drink per day for women and two for men with two alcohol free days per week.

The 2010 dietary guidelines from the U.S. Departments of Health and Human Services and Agriculture recommend that a diet that is low in saturated and trans fats, cholesterol, added sugar, salt and alcohol should be followed.  A diet similar to the DASH (Dietary Approaches to Stop Hypertension or the Mediterranean diet) diet is recommended to fulfil these requirements.  Calorie intake should also be balanced with physical activity and sedentary activities such as watching TV should be reduced.

Hint: The MyPlate tool, developed by the USDA (http://www.choosemyplate.gov) is a great tool for obtaining a more personal set of requirements.  The tool allows age, gender, weight, height and activity level to be entered to calculate more accurate requirements.

Components of a healthy balanced diet

1. Dairy

This includes cheese, milk and yogurt. Dairy foods are usually high in saturated fat so to reduce fat and calories it is best to choose low fat or fat free varieties.  Dairy is essential in the diet to provide calcium for strong bones as well as protein and vitamin D.  For those who do not consume dairy products it is essential to use a replacement such as soy or nut based milks or supplement calcium in the diet. 

Dietary Guideline:  Three cups of reduced fat dairy per day.  

2. Protein

This is the main protein containing food group and includes lean meat and poultry with visible fat and skin removed, as well as fish, beans, lentils, peas, nuts and seeds, eggs and soy proteins such as tofu and tempeh.

Meat and poultry are high in iron, whilst legumes are a rich source of fibre and eggs provide a multitude of vitamins and minerals. Fish should be included regularly, particularly oily fish high in omega three fatty acids such as salmon and sardines.   Cooking methods should be low fat such as grilling, poaching, dry frying or steaming to minimize extra fat added during the cooking process.  It is also important to avoid processed meats such as sausages and sandwich meats where possible as these are high in fat and sodium.

Protein requirements can vary greatly with age, gender and activity level.  To find out your personal requirement for protein, use the My Plate tool. 

US Dietary Guideline: 5-6 ounces per day depending on age and sex.  One ounce of protein is roughly equivalent to one ounce of meat, poultry, pork or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds.

3. Fruit

Fruit is virtually fat free, low in calories, high in fibre and very nutritious.  Aim to include a variety of fruits to get a wide range of vitamins and minerals.  This could also include dried fruits 100% and fruit juices, however, it is important to choose unsweetened varieties.  Both dried fruit and juices are concentrated sources of calories, so make sure portion sizes are controlled.

US Dietary Guideline:  2 cups (4 servings) per day.  One serve is equivalent to ½ cup of fresh fruit, ½ cup of juice or ¼ cup dried fruit. 

 4. Vegetables

These generally contain the least calories and the most vitamins and minerals, hence they are an excellent option for filling up on.  Make sure to include a wide variety in your meals as different vegetables are rich in different vitamins.  Try to use low fat cooking methods such as steaming or grilling.  100% vegetables juices can also be included, and are a great way to get a few serves of vegetables into your diet. If you struggle to include enough vegetables in your day to day meals, try adding grated of finely chopped vegetables to mixed dishes such as pasta sauces, burger mince or lasagnes, chances are you won’t even notice the difference. 

Us Dietary Guideline:  2 ½ cups (5 servings) per day.  One cup is equivalent to one cup of raw or cooked veggies or vegetable juice, but 2 cups of salad greens.

5. Grains

This group is the major carbohydrate source in a balanced diet and includes bread, cereals, pasta and rice.  Try to choose whole-grain varieties as these are higher in fibre and contain more B vitamins than white versions.  Enriched cereals and breads, for example with iron, calcium or omega 3 can also be a good way to add some extra nutrition to your diet.  Avoid sugary or toasted breakfast cereals and sweetened breads made with refined flour as these contain little fibre and are higher in calories and fat. 

US Dietary Guideline: 3 ounces or more per day (requirements vary greatly with physical activity levels).  One ounce is roughly equivalent to one slice of bread, one cup of cereal, or ½ cup of cooked rice, pasta or cereal. 

6. Fats and Oils

Whilst some fat is necessary in our diets for the body to function correctly, it is important that these are the right types of fats.  Saturated and trans fats should be minimized as these are unhealthy for the heart.  These should be replaces with vegetable fats such as canola, olive, or sunflower oil or spreads.  All fats do contain a high amount of calories however, so it is important to keep added fats to a minimum in order to maintain a healthy body weight.  Opt for light or low-fat salad dressings and mayonnaise, and use vegetable oils for cooking and baking.  Other good sources of unsaturated fats include nuts, avocado and fish. 

US dietary guideline:  Fat intake shouldn’t exceed 20-35% of daily calories and should be based on poly and mono unsaturated fatty acids.  Saturated fats should not exceed more than 7% of calories and trans fats should be avoided.  Cholesterol should be limited to less than 300mg/day. 

Intake of oil should not exceed 5-7 teaspoons per day, depending on age and sex.  Aside from oils, be aware that many other foods have high oil content.  For example ½ an avocado contains about 3 tsp of oil, 4 large olives contain about ½ tsp and 2 Tablespoons of peanut butter has about 4 teaspoons of oil. 

7. Treats and ‘sometimes’ foods

Foods that do not fit into the above groups are generally considered to provide no or little nutritional benefit and are therefore not required in a balanced diet.  Foods such as candy, chocolate, cakes, chips, and other ‘junk’ foods should be avoided.  If you do indulge in a treat, try to choose one that is less than 145 calories.

These guidelines can help you achieve a healthy, balanced diet for maximum nutritional benefit.  It is also important to read product labels, be aware of your calorie requirements and adjust portions accordingly. You can also read how to diet to learn more about the role of diet in a healthy lifestyle.

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What Are The Best Fruits To Eat For Weight Loss?

Fruit sometimes gets a bad reputation in the weight loss world because it has sugar.

Fruit, however, contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories.

I rounded up some experts to hear their thoughts on the best fruits to eat for weight loss, which you can find below.

Best Fruits For Weight Loss #1 – Strawberries

I think eating fruit in moderation is great for fat loss because it can effectively help control calorie intake while providing essential vitamins and minerals. My top 3 favorite fruits are strawberries, apples, and grapefruits. A cup of strawberries only has 50 calories and 7 grams of sugar, yet provides 3 grams of fiber. What I also love about strawberries (and all berries) is they satisfy your sweet/sugar cravings as well, and they boast a very impressive nutrient profile. An apple is only 100 calories, is easy to carry around, and makes a great pre-workout snack. After that is grapefruit because it has been shown to help control blood sugar, it really helps fill you up, and I love the taste.

– Marc Perry, CSCS, CPT

Best Fruits For Weight Loss #2 – Berries

Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas. That’s why berries are often lauded as great fat-burning foods. However, fruit in general can help people achieve their fat loss goals. Fruits are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.

– Kristin Rooke

Best Fruits For Weight Loss #3 – Any Fruit

Any fruit is my short answer. Fruits tend to be about 100 calories per serving, don’t spike insulin very high, tend to be high in fiber, are generally a decent source of vitamins and are filling for the amount of calories they contain. I personally like berries, such as blueberries, blackberries, raspberries, etc and organic apples, but really all the fruits have different advantages and eating an overall variety throughout the week can be beneficial.

– John Levya, CSCS, CPT

Best Fruits For Weight Loss #4 – Avocado

One fruit that may help with fat-loss are avocados. Most people who follow a restricted carbohydrate diet fail to increase their fat content high enough to keep their bodies and metabolisms operating optimally. Per fruit, avocados have about 20 grams of healthy fats which over the course of a day is relatively low. Higher fat may not only increase metabolism but also increase testosterone levels which is one of the main hormones responsible in fat loss for both men AND women.

– Stephen Bergeron, CSCS, CPT

Best Fruits For Weight Loss #5 – Grapefruit

The best fruits to eat for fat loss are the ones that will allow you to eat fewer calories than you burn. For example, although a banana is higher in sugar and calories than a handful of grapes, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, it is a better choice. Lifestyle issues aside, my pick for best fat-burning food is grapefruit. Grapefruit’s high water content helps increase feelings of fullness while providing very few calories. In fact, it takes more energy to digest grapefruit than it contains in calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in fat loss.

– Charlie Seltzer, MD

Source

13 PAIRINGS THAT MAKE YOUR WEIGHT-LOSS SMOOTHIES EVEN BETTER

If there’s one thing power couples like Beyoncé and Jay-Z and their “Drunk in Love” world domination prove, it’s that some things are just better together.

The rule even applies to what you choose to put in your weight loss smoothies each morning. See, some ingredients work best à deux by boosting each others’ nutrient absorption or improving taste or texture.

“There are certain foods that have synergistic relationships with another,” says Bonnie Taub-Dix, RDN, health influencer and blogger for Better Than Dieting. So although the foods may be awesome on their own—think superfoods like kale and berries—they may be even stronger as a part of a pair, she says. With that in mind, we turned to nutrition experts to get a few of their favorite dynamic duos. Here, the ingredient pairs that help your smoothie help you.

ERIN PALINSKI-WADE, RD, CDE, AUTHOR OF BELLY FAT DIET FOR DUMMIES

1

GREEN TEA
+ KIWI

Teatime isn't just an afternoon activity and tea doesn't have to be sipped alone. Rather than use heavy milk or yogurt for the base of your smoothie, mix things up for summer and opt for green tea instead. Foods that are rich in vitamin C like kiwi (it has a higher concentration of the nutrient than an orange) help boost the absorption of catechins from green tea—antioxidants that help fry fat and turn it into energy. You'll need that for the steamier months!

2

BLUEBERRIES +
COTTAGE CHEESE

This duo hits you with a one-two punch of antioxidants and lean protein and, as an added bonus, the cottage cheese thickens the smoothie to an almost milkshake-like consistency, says Palinski-Wade. Consider us sold. Breakfast or dessert, this smoothie gets the green light.

3

TOFU +
BLACKBERRIES

The vitamin D in tofu will help boost absorption of bone-healthy calcium from the blackberries. Plus, like cottage cheese, tofu thickens up your smoothie and also helps counter some of the tartness from the blackberries, Palinski-Wade adds. The natural protein content of the smoothie will also allow you to ditch belly-bloating whey powders.

BONNIE TAUB-DIX, RDN, BLOGGER FOR BETTER THAN DIETING

4

STRAWBERRIES
+ KALE

Sure, kale is a superfood, but that doesn't mean it's great at everything. It needs a sidekick! The vitamin C in strawberries enhances the absorption of kale’s iron content—and this could be particularly important for any vegetarians that may not be getting enough of the nutrient, says Taub-Dix.

5

AVOCADOS 
+ SPINACH

Carrots aren't the only eye protectors; swap your snack time veg for this morning smoothie for the same benefits without all the chomping. This duo will give you a boost before you even get to work. The healthy fat in avocados enhances the antioxidant lutein in spinach to boost eye health—it may keep you safe from age-related macular degeneration and cataracts—both of which may lead to impaired vision and blindness—according to the American Optometric Association.

6

ALMONDS 
+ BANANA

Frozen bananas are the best secret of the smoothie world; they give your smoothie a milkshake-like consistency that's perfect for banishing those stubborn sweet tooth-induced cravings. Add some almonds to keep your energy level high well until lunchtime; the fiber and protein in these nuts help slow down the absorption of natural sugar from bananas, keeping blood glucose levels more stable, says Taub-Dix. Buh-bye sugar crash!

NANCY TEETER, RDN, NUTRITIONIST AT MIRAVAL RESORTS

7

WALNUTS +
BABY SPINACH

If this sounds like an unlikely pairing to you, just imagine them blended up with a frozen banana, some peanut butter and a splash of almond milk. You won't even taste the leafy greens. Omega-3 fatty acids in walnuts help boost absorption of vitamin K found in spinach, according to Teeter. Vitamin K is a triple threat that helps with cell growth, blood circulation, and keeps the bones strong.

8

PECANS +
PUMPKIN

Channel the taste of classic holiday pies—in the healthiest way possible: a smoothie. The unsaturated fat found in pecans helps with the absorption of the pumpkin’s vitamin A content, which supports the skin, immune system and mucous membranes. Just three ounces of canned pumpkin provides triple the daily value of the vitamin, says Teeter. Add some cinnamon or pumpkin pie spice for a dessert-inspired start to the day.

9

CAYENNE +
COCOA POWDER

If you’re unfamiliar with this combo, don’t write it off just yet. Cayenne enhances the sweetness of the cocoa, and its flavonoids work as antioxidants that help fight inflammation. And research suggests that capsaicin, an active ingredient in cayenne, might help lower blood pressure, fight fat and suppress appetite. Plus, it may also slightly boost metabolism, says Teeter. Blend them together with a frozen sliced banana and some almond milk for a breakfast smoothie that tastes like frozen hot chocolate.

10

TANGERINES
+ SOFT TOFU

Make your smoothie reflect the changing season by using citrus as your primary fruit. The ascorbic acid, an immune-system protector, in tangerines helps the body absorb iron from tofu. And Teeter says the spongy stuff contains 40 percent of the daily needs of the nutrient, so consider it a relatively solid source. For a childhood treat-inspired drink, blended it with some vanilla plant-protein powder. The tangerine and vanilla combine to make a grown-up version of a Creamsicle.

ANGELA ONSGARD, RDN, NUTRITIONIST AT MIRAVAL RESORTS

11

HEMP SEEDS +
COCONUT OIL

The medium chain triglycerides found in coconut oil may help increase magnesium absorption from hemp seeds. This mineral not only helps with sleep issues and bone density, but also slashes atherosclerosis and hypertension risk, Onsgard says. Don't let the fat in coconut oil scare you off. This healthy fat not only gives your smoothies an indulgent texture, but also helps whittle your middle.

12

AVOCADO 
+ PAPAYA

Can't get away this year? Channel the tropics with this slimming and satisfying morning smoothie. The monounsaturated fat in avocados helps with fat-soluble (and vision-protecting, cell growth-supporting) vitamin A absorption from papaya—a fruit that also happens to contain twice the daily recommendation of vitamin C, Onsgard says.

13

ALMOND BUTTER
+ KALE

Kale might add color to your smoothie, but if you blend up the right ingredients, you won’t taste the green addition. Combine almond butter, almond milk, a sliced frozen banana, cocoa powder and a handful of kale for a peanut butter cup-inspired smoothie. Kale contains a hefty dose of both vitamin A and vitamin K—206 percent of the daily value of the former and 684 percent of the daily value of the latter—and the monounsaturated fats in almond butter help boost absorption of these two nutrients, says Onsgard.

Source
http://www.eatthis.com/13-pairings-make-weight-loss-smoothies-healthier

Beat sugar cravings with these 20 sweet treats – a visual guide

We all know that fresh fruit is the healthiest way to end a meal but sometimes it just doesn’t cut it. Your body sends out signals for something small, decadent and sweet to finish off your dinner. Just enough to satisfy without blowing the whole day’s intake. Just enough to rein in a craving. When a sweet craving strikes, try ONE of these 20 treats that range from healthy to semi-healthy and then indulgent – depending on your mood and what’s on offer.

I’ve done the hard work and counted the kilojoules for you so here are 20 sweet treats that are all under 600 kilojoules (145 calories), the official snack cut-off figure. So now you have a pleasant way to finish off a meal in a divinely tasteful, guilt-free way.

Overcoming the Tim Tam Trap

If you’re trying to lose weight, one small treat each day makes good sense. It will keep you on track and stop you breaking the diet with a wild binge. The trick is to keep it small, 600kJ or less.

Use my Snack Limiter Rule – serve up your small treat on a small plate or in a bowl or plastic tub, the quantity you’re going to eat, no more or less. Close up the pack of biscuits and put it away. That way, there’s no temptation and no endless treats facing you for mindless eating.

We’ve all experienced the Tim Tam Trap – treats so delicious that you can’t stop at just one. And distracted by TV or a magazine, you don’t notice your hand going back and back for a second and a third. Until – horror – you notice that half the pack has been eaten. Select one treat that you like from below so you’ve got something to look forward to.

6 healthy sweet treats

Blueberries

Serving: Small punnet of blueberries Weight: 120g
Kilojoules: 470
Calories: 112

Nothing beats the sweetness, lightness and ease of blueberries. Pop into your mouth and crunch. Figures also apply to a medium-sized mango, or a small bunch of grapes, or a punnet of strawberries, or an average piece of any fresh fruit. Choose what’s in season and within your budget. Read why berries are one of my favourite super foods thanks to their vitamins and antioxidants. 

Prunes (dried plums)

Serving: 6 prunes, pitted
Weight: 72g
Kilojoules: 375
Calories: 88

I must confess a weakness for the dried plum. Prunes are always in my cupboard ready to be popped into my mouth when I need a pick-me-up. They’re not overly sweet but have that complimentary tartness that really appeals. A handy snack that can always be there in your cupboard. And of course they’re famous for keeping your insides regular!

Raisin toast with ricotta

Serving: 1 slice raisin bread or toast with 1T ricotta 
Kilojoules: 530 
Calories: 126

Quick, warming and satisfying on a cold day. Fruit loaf warms you up without sending your blood sugars into a spike as it’s low GI. It’s got around the same kilojoule and fat count as regular white bread but with a little more sugar due to the sultanas or raisins. Wholemeal fruit loaf is healthier and gutsy but not always available. Store in freezer and defrost a slice as needed. Spreading ricotta instead of butter also cuts the fat content of this snack.

SPC Fruit Snack – Peaches and Apricot

Serving: 1 small tub from the supermarket
Weight: 120g
Kilojoules: 262
Calories: 62

Keep a tub of these fruit pieces in your desk drawer and you’ve always got a sweet fruity snack on hand. At almost 15 grams carb per serve, it represents one standard carb portion if you’re on a diabetic diet. Yes it contains added sugar but don’t slurp the syrup; just lift the fruit pieces up and out and you’ll be ahead. Or look out for the no-added-sugar types.

Dates

Serving: 7 dates, pitted
Weight: 45g
Kilojoules: 545
Calories: 130

Yes they’re sweet and sugary but I find snacking on 7 dates cuts a sugar craving dead. And you get a bonus: lots of bowel-beneficial fibre plus potassium, an essential mineral that keeps blood pressure in check. I love ‘em!

Fruit puree pouch

Serving: 1 pouch of SPC Power Pulp
Weight: 150g
Kilojoules: 444
Calories: 106

Pouches of puree aren’t to my liking but they’re popular with kids, sweet, quick to pack and convenient. Just open and squeeze into your mouth! They’re all fruit but remember that there’s nothing to chew and little fibre, so they don’t satisfy as long as real fruit.

5 less-healthy sweet indulgences

Liquorice

Serving: 4 liquorice twists

Weight: 50g
Kilojoules: 597
Calories: 142

Compact. Long-life with a unique flavour. I’m partial to the odd chew on liquorice but it has to be the firm twist or strap, not the soft eating type. Despite liquorice’s herbal angles, let’s not kid ourselves – this is STILL confectionery with its load of sugar, colours and flavours. If you eat slowly, four twists can go a long way …

Jellied fruit

Serving: 1 tub fruit set in jelly

Weight: 40g
Kilojoules: 348
Calories: 83

Keep a couple of tubs of fruit set in jelly for those cravings for something sweet and soft with that childhood nursery-nostalgia of Aeroplane jelly sweets. At 348kJ, it’s not going to blow the diet and you get to dream in peach, apricot, pineapple or mango.

Sesame bar

Serving: 2 sesame snaps (half a small packet)
Weight: 20g
Kilojoules: 446
Calories: 106

This sesame honey treat suits a craving for something crisp and crunchy along the lines of hard sweets. They take a while to chew your way through so they’re quite satisfying. They give your mouth a good workout.

Marshmallows

Serving: 8 marshmallows
Weight: 40g
Kilojoules: 556
Calories: 132

You don’t have to toast them over a campfire or wait 15 minutes before consuming. Marshmallows with their soft mousse-like interior are a common treat food. With no fat, only sugar, you can bite into 8 and still say under 600.

Snakes and jellies

Serving: 5 snakes
Weight: 64g
Kilojoules: 600
Calories: 143

Don’t know about you but soft jellies such as snakes or jelly babies are a big weakness for me. So I have to put them out on a plate to save myself heading back for more and more. These definitely give you a sweet hit of pure sugar but are a real taste experience.

6 chocolate indulgences

Chocolate

Serving: 2 small treat-size chocolate bars, dark or milk
(individually wrapped to prevent the Tim Tam Trap) or
about 5 squares
Weight: 25g
Kilojoules: 555
Calories: 132

Yes you can eat chocolate if that’s what you’re craving but it’s only a small amount – two snack bars or about 5 squares or any other combo that adds to 25 grams (just under one ounce). Make sure you sit down, close your eyes and eat it slowly. Really make this bit last.

Smarties

Serving: 2 Smarties snack boxes or about 20 smarties
Weight: 26g
Kilojoules: 520
Calories: 124

If you have a weakness for Smarties then aim for two of their snack boxes (about 20) to get you through that chocolate craving. It gives you a Smartie hit without blowing the whole thing.

Chocolate wafer biscuit

Serving: 1 Tim TamWeight: 18g
Kilojoules: 400
Calories: 95

Yikes! At 400kJ, I can only have one of these decadent biscuits, or more accurately 1 ½ biscuits which is ridiculous as I'd eat TWO of them. I know and you know. Chocolate is the most concentrated of foods so it’s only a little that fits under the 600kJ cap so you can only have ONE. Three mouthfuls which hopefully is enough to satisfy without sending you screaming for more.

Dark chocolate pieces

With their antioxidant polyphenols, small amounts of dark chocolate have more than taste to recommend them. You can find out more about it in my article Dark chocolate - health food or guiltless treat?

Serving: 3 Dove Promises 
Weight: 21g
Kilojoules: 489
Calories: 115

Dove have been around for years but their latest wrapped “bites” of chocolate offer a handy advantage over the large slab blocks. You have to unwrap each one which slows down your eating and you can count them out on a plate so you don’t go back for more – without getting your fingers all sticky!

Choc mint

Serving: 1 Nestle Mint Pattie
Weight: 20g
Kilojoules: 360
Calories: 85

I’m a sucker for mint combined with chocolate, so I thought of this old favourite. It’s also good as it is individually wrapped and sold as just one, so you can’t demolish the whole pack as you could with chocolate mint biscuits or a whole box of chocs.

Whipped chocolate

Serving: Nestle Aero Bar (1/2 bar or 3 pieces)
Weight: 20g
Kilojoules: 450
Calories: 107

Another popular chocolate treat that tempts you at train stations and newsagent sweets counters everywhere. Sadly it’s only half a 40g bar so eat half now, half tomorrow. See my post on How a whipped chocolate can give you more volume for fewer kilojoules inLight chocolate.

3 frozen treats

These treats will help you out when only ice-cream will do.

Single-serve mango ice cream

Serving: 1 Weis Mango and Cream bar 
Weight: 80g
Kilojoules: 482
Calories: 115

Single serve means portion control is done for you. And these mango bars really hit the spot with their luscious taste and smoothness.

Ice cream

Serving: 1 scoop regular vanilla ice cream *Weight: 70gKilojoules: 570
Calories: 136

Ice cream really hits the spots when it’s hot and humid outside. Or you’ve been working hard physically.

Plus you get a bit of calcium (yes!) and protein. OK so I’m justifying already.

Light ice cream

Serving: 2 scoops low-fat or light vanilla ice cream*
Weight: 80g
Kilojoules: 546
Calories: 130

You get roughly two scoops compared to one of regular ice cream but there is a trade-off with less flavour and mouthfeel so it’s up to you. If you love LOTS on your plate and don’t mind the drop, a low-fat ice cream can make you feel content and satisfy that sweet craving.

*  You can throw over a handful of fresh blueberries or sliced strawberries or the pulp of a passionfruit. Negligible kilojoules.

Source
http://foodwatch.com.au/blog/healthy-weight-loss/item/beat-sugar-cravings-with-these-20-sweet-treats-a-visual-guide.html