The Skinny on Frozen Desserts

With Labor Day fast-approaching (didn't summer just get here?), and the temps rising (as I sit here and type, the outdoor thermostat reads 100 degrees!), I'm willing to bet that at least 70% of you reading this are going to indulge in some kind of ice cream, frozen yogurt, gelato, or otherwise yummy cool treat. But I'm not judging, promise! As my clients know, I'm a frozen-yogurt lover. I don't indulge often (at least not now that I'm no longer prego), but when I do I've got some go-to selections that don't provide big road blocks on my journey to health. With this scoop on frozen treats, now you do too! Here's a list of options you see all around you and which ones are the best nutritionally.

Super-Premium Ice Cream: Essentially iced cream – the primary ingredient is, you guessed it, cream. 200-250 calories, 8-10 grams saturated fat based on ½ cup vanilla. I’d pass on this one!

Gelato: Traditionally made as custard with whole milk and egg yolks, some gelatos we see now also contain a hefty dose of cream. 170-220 calories, 2-7 grams saturated fat based on ½ cup vanilla. Not bad, but choose wisely by reading the ingredients list first or asking how it’s made.

Premium Ice Cream: Lighter than super-premium because some of the cream is replaced with evaporated, condensed or powdered milk. 130-150 calories, 4-5 grams saturated fat based on ½ cup vanilla. Not a bad selection...just remember this is based on a HALF a cup. So if you pick this one, stick with that serving size.

Dairy-Free: For frozen desserts made from rice milk, soymilk, coconut milk and tofu, the calories and saturated fat vary with the base. Coconut-milk varieties have the most saturated fat; soy-based ones often have the least. 130-210 calories, 0-7 grams fat based on ½ cup vanilla. Again, choose wisely and if you’re eating dairy-free for health reasons, you’re best off with soy.

Slow-Churned: More air is incorporated into churned ice cream when it’s made, which is why it’s half the fat and one-third fewer calories than premium ice cream 100-110 calories, 2 g saturated fat based on ½ cup vanilla. An excellent option for ice cream lovers! Try Dreyer’s Slow Churned varieties – they’re easy to find in most grocery stores.

Sorbet: Though nonfat and lower in calories, sorbet can deliver a LOT of added sugars. Look for ones with fruit first in the ingredient list. 120-140 calories, 0 gram saturated fat based on various fruit flavors. This can be an excellent choice, however in my experience “fruit first” kinds are extremely hard to find. Typically I would skip sorbet to save myself the sugar crash and bad stomach ache. However if you’re a big fan and want great options, hit up the Boise Co-Op for some fruitful options.

Frozen Yogurt: Ah, perhaps my favorite food group! (Yes, I understand it’s not really a food group...to YOU maybe!) Calorie-wise, nonfat fro-yo is the best choice. To ensure you’re getting some probiotics with your dessert, look for the Live & Active Cultrues seal, though fro-yo delivers about a tenth of what unfrozen yogurt offers. 90-100 calories, 0 grams saturated fat based on ½ cup of non-fat vanilla. 120-180 calories, 1 -1.5 grams saturated fat based on ½ cup low-fat vanilla. This is your best option if you stick with non-fat vanilla. Need something extra? Go for the real fruit toppings and just a sprinkle of nuts. Perfect!