By Theresa Stahl, RD, LDN 

Q: A few times a week, I like to indulge a little. How can I choose smarter splurges?

A: What a great question!  I believe indulging is important and should be part of a healthy eating plan.  Are you surprised?  One of the reasons diets fail is because people feel so deprived and restricted.  This often triggers cravings, which eventually leads to bingeing.  This kind of indulging is self-defeating and dangerous and results in weight gain and feelings of shame and regret. 

For smarter splurges, indulge once in a while and in moderation.  Moderation is an important key to healthy eating habits. The first few bites of a food provide the most taste satisfaction.  Be mindful about each and every bite and work towards becoming satisfied with the smallest portion possible. 

Our food desires and cravings are shaped by our own personal food experiences.  Since we all have unique food experiences, our “splurge” foods will vary.  Whatever your indulgence, be conscientious of your portion and frequency of indulging. 

To give you an idea about how many “extra” calories you may have to play with in any given day, visit the website www.mypyramid.gov and calculate your total daily calorie needs.  Next, go to your meal plan which will include discretionary or “extra” calories above those required to meet your nutrient needs.  These could be considered your “splurge” calories.

For smarter splurges, the following indulgences also provide some health benefits:

•    Dark Chocolate
•    Avocado/Guacamole
•    Nuts
•    Dried Fruit
•    Trail Mixes
•    Flavored Yogurt
•    Fruit Smoothies
•    Cheese
•    Specialty Coffee Drinks
•    Hot Chocolate

Splurging doesn’t have to ruin healthy eating habits.  Remember to enjoy your favorite healthy foods everyday and allow yourself splurges in moderation for better health.