Don’t Give Up Your Simple Pleasures! Try Our 7 Days Of Dessert
You don’t have to feel guilty about eating these yummy desserts. Enjoy a healthy and nutritious dessert each day of the week! See Daily Recommendations for a Healthy, Balanced Diet
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Dessert |  |
Ingredients | |
Calories/Serving |
| Day 1 |  |
Tropical Sunrise Parfait 1 serving Tropical Sunrise Parfait 1 cup (8oz) water |
|
238 Calories |
| Total Calories: 238 | ||
| % Fat: 22% % Saturated Fat: 3% % Carbohydrate: 77% % Protein: 10% |
Sodium: 42 mg Cholesterol: 3 mg Fiber: 6 g Vitamin A: 0% Vitamin C: 17% Calcium: 15% |
Grains: 0 ounces Vegetables: 0 cups Fruits: 1 cup Milk: ½ cup Meat and Beans: ½ ounce |
| Dessert | |
Ingredients | |
Calories/Serving |
| Day 2 | |
Pears in Orange Sauce 1 serving Pears in Orange Sauce 1 cup (8oz) tea, decaffeinated |
|
120 Calories |
| Total Calories: 120 | ||
| % Fat: 0% % Saturated Fat: 0% % Carbohydrate: 100% % Protein: 3% |
Sodium: 0 mg Cholesterol: 0 mg Fiber: 4 g Vitamin A: 0% Vitamin C: 0% Calcium: 23% |
Grains: 0 ounces Vegetables: 0 cups Fruits: 1 ½ cups Milk: 0 cups Meat and Beans: 0 ounces |
| Dessert | |
Ingredients | |
Calories/Serving |
| Day 3 | |
Berry Good Milkshakes 1 serving Berry Good Milkshakes |
|
240 Calories |
| Total Calories: 240 | ||
| % Fat: 8% % Saturated Fat: 4% % Carbohydrate: 87% % Protein: 10% |
Sodium: 60 mg Cholesterol: 5 mg Fiber: 8 g Vitamin A: 20% Vitamin C: 141% Calcium: 18% |
Grains: 0 ounces Vegetables: 0 cups Fruits: 1 cup Milk: ¼ cup Meat and Beans: 0 ounces |
| Dessert | |
Ingredients | |
Calories/Serving |
| Day 4 | |
Lychees Fruit Cocktail w/Whipped Topping 1 serving Lychess Fruit Cocktail 2 tablespoons frozen whipped topping, fat-free 1 cup (8oz) water |
|
214 Calories |
| Total Calories: 214 | ||
| % Fat: 12% % Saturated Fat: 8% % Carbohydrate: 103% % Protein: 5% |
Sodium: 7 mg Cholesterol: 2 mg Fiber: 4 g Vitamin A: 0.6% Vitamin C: 108% Calcium: 3% |
Grains: 0 ounces Vegetables: 0 cups Fruits: 1 ½ cups Milk: 0 cups Meat and Beans: 0 ounces |
| Dessert | |
Ingredients | |
Calories/Serving |
| Day 5 | |
Grape Tasting Treat 1 serving Grape Tasting Treat 1 cup (8oz) milk, nonfat |
|
216 Calories |
| Total Calories: 216 | ||
| % Fat: 5% % Saturated Fat: 3% % Carbohydrate: 76% % Protein: 23% |
Sodium: 177 mg Cholesterol: 8 mg Fiber: 2 g Vitamin A: 28% Vitamin C: 40% Calcium: 42% |
Grains: 0 ounces Vegetables: 0 cups Fruits: ½ cup Milk: 1 ¼ cups Meat and Beans: 0 ounces |
| Dessert | |
Ingredients | |
Calories/Serving |
| Day 6 | |
Fruit Soup 1 serving Fruit Soup 1 cup (8oz) water |
|
270 Calories |
| Total Calories: 270 | ||
| % Fat: 3% % Saturated Fat: 1% % Carbohydrate: 92% % Protein: 13% |
Sodium: 90 mg Cholesterol: 3 mg Fiber: 4 g Vitamin A: 7% Vitamin C: 123% Calcium: 32% |
Grains: 0 ounces Vegetables: 0 cups Fruits: 1 ½ cups Milk: ¾ cup Meat and Beans: 0 ounces |
| Dessert | |
Ingredients | |
Calories/Serving |
| Day 7 | |
Fun in the Sun Banana Split 1 serving Fun in the Sun Banana Split 1 cup (8oz) water |
|
160 Calories |
| Total Calories: 160 | ||
| % Fat: 5% % Saturated Fat: 3% % Carbohydrate: 95% % Protein: 8% |
Sodium: 64 mg Cholesterol: 0 mg Fiber: 3 g Vitamin A: 10% Vitamin C: 7% Calcium: 8% |
Grains: ½ ounce Vegetables: 0 cups Fruits: ½ cup Milk: 0 cups Meat and Beans: 0 ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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