July is a lot of things, but it doesn’t get better than National Ice Cream Month. And if you really what to get down to business, save your energy for ice cream day on July 20th. Widely considered the most popular summer dessert, ice cream keeps us cool in the heat of the season. While ice cream’s popularity is boosted by its versatility in flavors and textures, the most popular choice in America is simply vanilla by a longshot.
Like most sweets, ice cream can be indulgent, with high amounts of saturated fat and added sugar. In an ideal world, this treat should be enjoyed in moderation. But sometimes you just want that cone loaded with Rocky Road or Caramel Turtle Fudge ice cream.
Manufacturers have consistently been introducing fresh new takes on frozen treats. In addition to traditional ice cream made with cream and sugar, there are so many refreshing frozen dessert options with “healthy-ish” nutrition profiles.
According to the USDA, a serving size for ice cream is about 2/3 of a cup. One serving of vanilla ice cream has about 207 calories, 3.5 grams of protein, 11 grams of fat, 24 grams of carbohydrates, and 21 grams of sugar. The calorie content and nutrition profile vary greatly among ice creams. For example, ice cream with added fudge or a premium variety will be higher in calories, fat, and sugar. With that said, when shopping for ice cream or frozen desserts be sure to review the nutritional label.
- Consider serving sizes as they can be deceptive. Aim for smaller servings to control calories, fat, and sugar intake. An “old fashion” ice cream scooper is a good tool to have on hand to monitor portion sizes. Keep in mind that individual portioned controlled frozen desserts, like popsicles or “dixie” cups can be quite helpful.
- Choose ice cream with fewer than 200-225 calories per serving. “Light” or “low-fat” options can be a good choice if you’re watching your calorie intake.
- Minimize added sugars. Ideally, aim for products that have 13 grams or less of added sugar per serving. Since there are 4 grams of sugar per teaspoon, 13 grams is the equivalent of about 3 teaspoons of added sugar. As a rule, try to stick with natural sweeteners rather than artificial sweeteners.
- Pay attention to fat content, especially saturated fat. Look for products that have no more than 3 grams of saturated fat per serving. Be mindful of dairy alternatives. Some dairy-free ice creams may be high in saturated fat, so check the labels.
- Choose products with a shorter ingredient list that contain items that you recognize. Look for brands that are made with low-fat milk, yogurt, or 100% fruit as the primary ingredients. Avoid artificial additives and preservatives.
As we have all experienced, the ice cream aisle presents an endless array of different flavor and options. Be sure to eyeball the label to compare ingredients and nutrition profiles. As always, once you get your dessert home, watch the toppings like chocolate fudge, whipped cream, and candy bits. Keep the add-ons at a minimum or use nutritional options such as fruit or protein-packed nuts!
Don’t miss out on these delicious “do-it-yourself” frozen treats:
This Banana Chocolate Chip Ice Cream has no cream in it at all. No one will know that this banana ice cream is a low-fat frozen dessert. And no ice cream maker is required; just pop it in the freezer.
With less than 50 calories a serving, indulge guilt-free with these refreshing Lemon Raspberry Protein Frozen Yogurt Popsicles. Packed with antioxidants from fresh raspberries and vitamin C from zesty lemons, these frosty treats are as nutritious as they are tasty. With added protein from Greek yogurt and plant-based protein powder, they’re the ultimate post-workout snack or guilt-free dessert option.
These Chocolate Meringue Ice Cream Sandwiches are light, sweet, and super low calorie. This recipe calls for raspberry sorbet for the filling, but fat-free frozen yogurt or fat-free ice cream tastes great too.
Colorful, super easy and healthy, this Tropical Berry Freeze is a refreshing dessert on a hot day. Even if it’s berry season, make sure to use frozen blueberries for a thicker consistency.
Ice cream can be part of a balanced diet when consumed in moderation. Don’t feel guilty about indulging in a treat from time to time, especially if you choose a healthier option. Happy Summer and Happy National Ice Cream Day!
