Is it healthy to have dessert every day?

A few years ago, we were on a group run when we started sharing confessions around food.

One runner loves Snickers and keeps a bag of minis at his desk.

Another runner shared how much they loved pie. Someone else shared they liked salty treats and could skip the sweets for potato chips anytime.

I shared I eat dessert every day.

It turned into a conversation about why I will never give up dessert and how much I love it.

Since then, our group has labeled certain runs as "Sunday Confessionals"... what's said on the trail, stays on the trail.

But I feel like I'm ready to confess to my readers that I eat dessert every day. It's less of a confession and more a statement to help normalize eating the foods we enjoy. And for me, that's dessert.

Yes, believe it or not, as a registered dietitian I eat dessert daily. In fact, I think eating foods we enjoy is crucial to a healthy lifestyle.

By adding bites of what I love into my daily routine, I don't feel deprived around food, have intense cravings, or feel like I'm falling into a highly restrictive routine.

There is nothing about deprivation or restriction that leads to long-term sustainable healthy eating.

Dessert tastes good and I really enjoy it. I also enjoy making it (like the s'more cupcakes in the photo above). And once I eat it-it's no big deal - I don't feel guilty or shame. There's no banning cupcakes forever. It's just part of what I eat, along with vegetables, fruits, grains, legumes, nuts, and dairy.

So how can eating dessert daily be a healthy habit?

Of course, I am a believer in nutrition science and the foundations of healthy eating. With this in mind, it's important to look at the complete picture, not just one ingredient. So, while eating too much sugar (or any other one food) isn't healthy, deprivation or sweet treat binges aren't good for you either.

Here are a few tips on how to enjoy dessert more frequently if it's something you enjoy.

First, give yourself permission to eat dessert.

Once you've told yourself something is off-limits, it becomes even more desirable . Whether you're restricting sugar, bread, or specific food groups, not letting yourself enjoy what you really want often leads to emotional responses to these foods.

The number one reason people say they restrict dessert is because they believe once they eat it, they won't stop. That may be true the first few times you allow yourself to eat dessert.

But when you have the option to eat something you enjoy every day, the need and desire to eat several cookies rather than just one is significantly reduced.

You can eat dessert tomorrow and the next day and the next day if you're already full and satisfied. This mindset can help change your outlook on food and your relationship with it.

By giving yourself permission to eat dessert when the mood strikes instead of bingeing at the end of the week, most people find they actually eat less dessert overall.

All dessert is not created equal.

My philosophy is: quality over quantity.

By choosing minimally processed desserts that are made with high-quality ingredients, you'll be satisfied and likely with a smaller serving.

Skip the sugary treats that offer little satisfaction. Instead, opt for the ones that make you smile and feel good.

You know, the desserts you talk about when you're on a run.

Look at your overall nutrition.

It's important to look at your overall nutrition. Consider your regular eating habits and what else you're putting on your plate throughout the day.

My goal at mealtime is to fill up on fresh fruits and vegetables, whole grains, fats, and protein. We focus on making meals from whole foods versus packaged foods. This allows me to avoid added (sneaky) sugars throughout the rest of my meals and snacks.

Many Americans eat more than the recommended amount of added sugars because of highly processed and packaged foods. Current guidelines recommend eating no more than 10 percent of your calories from added sugar. If you eat 2,000 calories a day, that's 200 calories or 50 grams of sugar. The American Heart Association has even stricter guidelines at 24 grams (96 calories) of sugar for women and 36 grams (144 calories) for men.

To make room for dessert on your plate, try to replace sneaky sources of sugar with alternative foods.

With any nutrition plan, make sure you’re eating vegetables, fruits, proteins, and healthy fats. Yet, that doesn’t mean you?only?have to eat those foods. Plus, who said whole grains, healthy fats, and lean proteins aren't found in desserts?

The overall goal is to be mindful when you're planning your meals.

Reframe what healthy means to you.

Diet culture has created many forms of what healthy means. There isn't one definition or way of eating that is right for everyone.

Here are a few things I like to include in my definition of healthy:

• Healthy is the quality of life and how much I'm enjoying it.
• Healthy is finding the situations to eat the foods I love.
• Healthy eating is connecting with loved ones through food experiences.
• Healthy is not stressing if I miss a day of exercise, especially if we spent the time enjoying something else in life.
• Healthy is eating in ways that help me feel good and allow me to move intuitively.

As you enjoy dessert, savor every delicious bite without feeling guilty or you have to justify why you ate it. If you have a savory tooth, instead of a sweet one, the same principles apply: mindful portions with mostly nutrient-dense foods throughout the day.

I'd love to hear from you: Do you avoid dessert? Or do you include it in your meals frequently? What's your favorite dessert to eat?