All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Grapes

Guavas

Herbs And Spices

Honey

Ice Cream

CAKES, COOKIES, AND PASTRIES

Typical serving size:

Varies depending on size, weight, and product, such as 3 Oreo cookies (2 oz or 57 g), a small muffin (2 oz or 57 g), or a small slice of cake (2
7 oz or 57 g)

HOW THEY HARM

High blood sugar High cholesterol Tooth decay

WHAT THEY HEAL

Low energy Although high on most people’s list of favorite foods, cakes, cookies, pies, and other pastries are low in nutrition
Many are high in fats, sugar and other sweeteners, and calories—but relatively low in vitamins, minerals, protein, and starches

QUICK TIP:

Beat a craving for sweets with nuts and water Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts)
Within 20 minutes, this can extinguish your craving for sweets and dampen your appetite by changing your body chemistry
Basic components of most cakes, cookies, and pastries include refined flour, sugar, fat, eggs, and milk or cream
Although these ingredients are not “bad” in and of themselves, excess consumption can lead to health problems, such as weight gain and diabetes
Additionally, most packaged crackers and baked goods are loaded with trans fats, man-made fats that contribute to heart disease
Limit added sugars to about 6 tsp (30 mL)—or 100 calories worth of sweets—per day, which is equal to about 13 animal crackers
If you want to enjoy the occasional baked treat without guilt, stick with moderate portions
You may want to bake your own healthier versions, or look for gluten-free, sugar-free, or vegan versions, which have fewer calories and trans fats
Health Benefit Provides a source of quick energy
Cookies, cakes, and pastries are generally high in sugar, which breaks down into glucose, the body’s main source of energy
Consuming these in small amounts can boost energy levels in the short term

Health Risks

High blood sugar
Because baked goods often contain high amounts of sugar and refined flour, they spike up blood sugar levels
Consumed in large quantities over time, blood sugar imbalance can contribute to insulin resistance, which in turn can cause diabetes, obesity, high blood pressure, and heart disease
Cholesterol
Solid and highly saturated fats, such as vegetable shortening, lard, butter, and palm and coconut oils, are generally more suitable for baking than liquid vegetable oils and reduced-fat margarines
Thus, the fats found in most baked goods are the types that are most likely to raise the blood levels of the detrimental low-density lipoprotein (LDL) cholesterol
Tooth decay
Sugary and starchy foods may cause cavities

Allergies

Toast a slice of angel food cake and drizzle with microwave-warmed cashew butter and toasted coconut

Crumble almond cookies over sliced fresh peaches

Use day-old croissants in a bread pudding

Buying Tip

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Check ingredient labels for products and do not buy if it contains sources of trans-fatty acids, such as margarine or vegetable shortening

Opt for low-fat and low-calorie options such as angel food cake, or inquire about such options before ordering at restaurants

Watch out for “healthier” alternatives
Some commercially baked goods, such as carrot or zucchini cake, are promoted as healthy, but may contain negligible amounts of the fruit or vegetable, are still high in fat and sugar, or are topped with large amounts of frosting
Check labels or ask about ingredients

Storing Tips

Store cookies, cakes, and pastries in an airtight container

Most will last up to about a week
TIPS FOR HEALTHIER BAKING You don’t have to banish sweet stuff from your kitchen
Instead use these tips to stir up healthier versions of your favorite recipes:

Use applesauce, strained prunes, mashed bananas, and other pureed fruits as substitutes for at least some of the fat in cookie and cake recipes
The fruit adds the moisture and texture, as well as sweetness and extra flavor

Reduce or even eliminate sugar in fruit pies; use extra cinnamon and other spices to perk up flavor

Cut the fat content in pies by using one crust; reduce it even further with a low-fat graham cracker crust or make a deep-dish crustless pie or cobbler

Discard half the egg yolks and increase the number of whites when baking a cake or cookies; this increases the protein and at the same time cuts down on fat and cholesterol

Substitute condensed skim milk for cream in frostings and pie fillings
Similarly, try strained yogurt cheese instead of high-fat cream cheese for toppings and fillings
Fruit and fruit sauces are other options for low-calorie toppings