It’s official, summer is here. What’s better way to cool down than a scoop or two of your favorite ice-cream or frozen yogurt toped with fresh fruits on a hot Sunday afternoon?
If you have a healthy diet, the occasional treat is nothing to worry about – just check these tips to make sure that you’re not overdoing it!
• Check your portion sizes: Serve treats and desserts on small plates, and ice cream in a skinny glass or mug instead of a bowl.
• Make your own: Making your own treats is a great option, that way you know exactly what’s gone into them and you can choose their size.
• Aim for 20% or less: Treats should only make up a small part of our daily calorie intake. The Government recommends around 20% (with breakfast making up 20% and the remaining 60% split equally between lunch and dinner).
• Make it an occasion: Enjoy your treats! If you’re going to indulge, try to make an occasion of it, rather than snacking on the go or straight from the tin. This way, you’re more likely to be fully aware of what you’re eating
• Be mindful: Take your time to enjoy your treats by putting down your fork or spoon between bites. Remember, it takes about 20 minutes for your stomach to signal to your brain that you’re full – so waiting a while will help stop you going for that second serving.
As with anything in life, balance is key. There’s nothing wrong with enjoying your favourite treat occasionally, so appreciate it for what it is and don’t feel guilty – just keep these tips in mind to help you enjoy a happier and healthier lifestyle.
Here is my favorite desert by Jamie Oliver:
Frozen yoghurt layer cake
• 250 g strawberries
• 16 tablespoons natural yoghurt
• 250 g bananas
• 250 g raspberries
• 250 g blackberries
• seasonal berries
Line a loaf tin with clingfilm.
In a blender or food processor, blitz the strawberries with 4 tablespoons of yoghurt. Pour the fruit mixture into the tin and place in the freezer for at least 15 minutes.
Meanwhile, rinse out the blender or food processor, and blitz the bananas with another 4 tablespoons of yoghurt. Add this layer to the tin and return it to the freezer.
Repeat with the other 2 types of fruit and remaining yoghurt.
The cake is ready as soon as the top layer is hard, but you can keep it in the freezer as long as you like. Slice the cake while still frozen.
Calories 59, 3%
- Fat 1.4, 2%
- Saturates 0.8g, 4%
- Protein 2g 4%
- Carbs 8.9g 3%
- Sugar 8,6% 10%