Ice Cream: A Nutritional Nightmare

The International Dairy Foods Association tallies a whopping 1.6 billion gallons of ice cream eaten per year. That's a creamy 23.75 quarts eaten per person per year. 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 1/2 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 1/2 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!

Fun Ice Cream Facts:

• Ice Cream was invented in China in about 200 B.C., when a soft, milk & rice mixture was further solidified by packing it in snow.
• Roman emperors are alleged to have sent slaves to mountain tops to bring back fresh snow which was then flavored and served as part of their famous food orgies.
• In 1851, Jacob Fussell, a milk dealer in Baltimore, converted his milk plant into the first ice cream plant in the United States.
• In 1921, the comissioner of Ellis Island made the decision to treat all incoming immigrants to a taste of something truly American, by serving them ice cream as part of their first meal.
• One out of every five ice cream eaters share their ice cream with their dog or cat.

Labeling Definitions

The Food and Drug Administration (FDA) sets standards of identity for many foods so that consumers will get a consistent product, no matter what brand or type they buy. For ice cream, FDA permits the use of nutrient descriptors such as "light," "reduced fat" and "lowfat" so that consumers know exactly what they're selecting in terms of nutritional content. These FDA standards follow the Nutrition Labeling and Education Act (NLEA), which governs all food labeling.

Here are some of the terms consumers are seeing in the supermarket, and exactly what those terms mean:

• Ice cream is a frozen food made from a mixture of dairy products, containing at least 10% milkfat.
• "Reduced fat" ice cream contains at least 25% less total fat than the referenced product (either an average of leading brands, or the company's own brand.)
• "Light" ice cream contains at least 50% less total fat or 33% fewer calories than the referenced product (the average of leading regional or national brands.)
• "Lowfat" ice cream contains a maximum of 3 grams of total fat per serving (? cup).
• "Nonfat" ice cream contains less than 0.5 grams of total fat per serving.

Source: International Dairy Foods Assoc., The Latest Scoop.
Source: Dairy Foods Newsletter, July 1997.