Have a Cookie, but Choose Wisely

Happy National Cookie Day! If there's a holiday that's more fun to celebrate, I'm not sure what it is (although, I understand National Pie Day is coming up next month).

Now, here at That's Fit, you know we're all about moderation. And I say that, if you're gonna have a cookie, have a real cookie (why waste calories on a diet cookie that tastes like cardboard?), but be smart about it. To find out which cookies are the best options for someone following a healthful diet, I talked to Erin Palinski, a registered dietitian and certified personal trainer who's well-versed in helping clients make smart choices and substitutions when it comes to common foods.

The biggest thing to note is this -- cookies are not a health food. Even Cookie Monster knows that. No matter what cookies you choose, munching in moderation is the biggest step you can take toward losing weight.

Oatmeal Raisin
Oatmeal raisin is a better choice than, say, a sugar cookie for a couple of reasons. "Oatmeal raisin contains a higher soluble fiber content from the oatmeal, which has been shown to help lower cholesterol," said Palinski. "The oatmeal and raisin contents also boost nutrient value of this cookie over many others." Another tip: "Use whole rolled oats as the primary ingredient, which allows you to cut way back on white flour."

Peanut Butter Cookies
This, too, is a better choice than a sugar cookie. "Although sugar cookies contain fewer calories, most of the calories are from white flour and sugar, providing you with little to no nutritional value. Peanut butter cookies contain healthy fat from peanuts as well as protein, allowing you to feel more satisfied after eating," Palinski said. You can even up the health factor by using natural peanut butter instead of a commercial brand.

Biscotti
Why biscotti? "These tough-to-chew treats force you to eat them slowly, savoring them, allowing you to eat less," according to Palinski.

Gingerbread Men
"Gingerbread men are a better choice over other options such as large gingersnap cookies," said Palinski. Hey, a smaller portion is always better, right? Plus, come on -- they're fun.

Coconut Macaroon or Meringue Cookies
While you might not get a ton of nutritional value from these choices, they're not going to cause much harm, either. "Coconut Macaroon and meringue cookies are made mostly with egg whites and sugar," explained Palinski, "making these lower calorie cookies over options such as chocolate chip that contains high amounts of added fat."

Pizzelle
Looking for a more off-beat option? "Pick up a pizzelle," she said. "These licorice-flavored Italian wafer can help satisfy the need for crunch. However, since it is slightly larger than other cookies (although it is also thinner), you'll feel like you're eating more."

Substitutions and Other Healthy Tips
And, if you absolutely can't leave out your traditional chocolate chip or sugar cookie recipe (after all, some of us have a reputation to uphold and family members to appease), there are a number of substitutions you can make to bake cookie that's just a little better for you.

"Substitute half wheat and half white flour instead of all white flour to increase both nutrition content and fiber," said Palinski, adding, "In most cookie recipes, you can cut the sugar amount by up to 25 percent and still have delicious cookies with few calories."

And forget about loading up on butter or margarine. "Try using pureed fruit like applesauce for eggs or fats, and eggs whites in replacement of whole eggs," suggested Palinski, and I have to agree -- I've had great success baking with applesauce, although, when it comes to egg whites, my personal preference is to use some egg whites and some eggs with yolks.

Looking for a great biscotti recipe? How about this chocolate-pistachio biscotti?