Ice Cream: Not Necessarily A Nutritional Nightmare

In 1998, Americans shelled out more than $3.5 billion* on creamy, delicious ice cream -- no doubt its smooth, sweet taste makes it one of the most popular dietary indulgences. But if you're watching your weight, eating ice cream can be a nutritional nightmare (especially when you're on your second or third scoop) -- some brands pack in a whopping 300 calories and 20 grams of fat or more per 4 ounce (1/2 cup) serving. Here are some tips to help you and your family satisfy your ice cream cravings and still keep your healthy eating habits intact:

1. Become label-savvy. Whether you're looking at pints, gallons, bars or sandwiches, always compare the calories and fat per serving of ice cream (for a pint or gallon, the serving is 4 ounces (1/2 cup); 1 bar or sandwich is also a serving). To save fat and calories, look for "lowfat," "reduced fat," or "light" on the package. According to the USDA, "lowfat" ice cream contains up to 3 grams of fat per serving. And "reduced fat" and "light" ice creams may not be lowfat, but have less fat than "regular" ice creams. Several brands including Healthy Choice, Mattus', Starbucks and Edy's make lowfat and fat free ice creams-to keep calories down, choose those with no more than 140 calories and 3 grams of fat per ? cup.
2. Stick to 1 serving. Even if you're eating lowfat ice cream, it's key to watch your portions since some contain as much as 200 calories per ? cup. At home, fill 4 ounce serving cups to the brim with ice cream (your kids can help you pick them out). When you're on the go, stick to 1 scoop (the size of a tennis ball). For an occasional treat, buy ice cream in single servings when possible, or buy a pint to feed a family of 4.
3. Stay on top of toppings. Too much hot fudge, chocolate sauce, whipped cream or sprinkles can turn lowfat ice cream into a high calorie splurge. Some healthy topping ideas include fresh fruit such as cherries or berries, chopped nuts, low fat granola or dark chocolate chips. Limit non-fruit toppings to one level tablespoon to get a nutritional perk while you keep your calories in check.
4. Count taste. If the thought of lowfat ice cream does not appeal to you or your kids, have the real thing. Just try to make ice cream a once in a while instead of every day treat, watch portions, and enjoy!

* Source: International Dairy Foods Association's "The Latest Scoop," year-end 1999.