Many of us start to crave ice cream and other frozen treats, so it is not surprising that your family is too. However, choosing healthier treats is important because regular ice cream is high in saturated fat and Popsicles are largely flavoured water and sugar with very few nutrients. The good news is that there is a large variety of reduced-fat and low-fat ice creams, frozen yogurts, and other low-fat, sugar-free, frozen desserts on the market. Below are some tips to help you make healthier choices for your family.

• Read the Nutrition Facts Table on the label and choose products that are lower in calories, fat, and sugar. A product with less than 150 calories and fewer than 3 grams (g) of fat is a good choice. While low-fat products are often slightly higher in sugar, lower-fat varieties are still healthier because they have less saturated fat.
• Choose mini-size versions of frozen dessert bars such as sandwiches, fudgesicles, creamsicles, and drumsticks. These treats have approximately half the calories, fat, and sugar of the regular treats. For example, a regular ice cream sandwich (110 mL) has 160 calories, 6 g of fat, and 13 g of sugar, whereas the mini-size (60 mL) serving has only 90 calories, 3 g of fat, and 7 g of sugar. The mini-size is also a perfect size for children’s small appetites and for adults who are craving a frozen treat, but are watching their weight.
• Choose products that are made with frozen yogurt as they are lower in fat and generally, lower in calories.
• Frozen dessert bars that are 95% to 98% fat-free are also a good choice as they have very little fat. But, be aware that they can be high in sugar and may have similar calories to the regular versions.
• Frozen treats that are reduced in sugar or are sugar-free, but that contain sugar alcohols such as sorbitol and mannitol, will only be 10-20 calories less than the regular sweetened product. However, products that are artificially sweetened (e.g., Splenda^®) can be significantly lower in calories, fat, and sugar.
• When choosing Popsicles, look for ones made with unsweetened, 100% fruit juice. These Popsicles come in a variety of flavours with a blend of juices or fruit purees and provide some vitamin C. They are also available in a mini-size and have around a third of the calories and sugar of the regular sized product.

After you select your lower fat ice cream or frozen dessert, remember to watch your portion size. Many of us eat double the recommended serving size of 125 mL (1/2 cup) which doubles the calories, fat, and sugar listed on the Nutrition Facts Table. In addition, toppings such as chocolate sauce, whipped cream, and nuts can add a lot of fat and calories. A healthier choice is to use fresh, frozen, canned, or pureed fruit as a topping. By following these tips, your family can enjoy lower-fat frozen desserts, stay healthy, and beat the heat of summer.

Written by Elizabeth Strachan, RD as published in the Windsor Star, July 2007.