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Frozen Delights
Ice cream is a tasty treat, but make an informed choice about the healthy options of frozen treats for your family.
Canadians sure do love their ice cream. In fact, in 2005, Canadians ate nearly ten litres per person (Agriculture and Agri-food Canada, 2005). This is a concern because not only is ice cream high in fat, but the type of fat is largely artery-clogging, saturated fat. The good news is that manufacturers are producing reduced-fat and low-fat ice cream, frozen yogurt, and other low-fat, sugar-free, frozen desserts. These healthier options can still satisfy your urge for something cold and sweet, without the same impact on your waistline and arteries-if you watch how much you eat. However, deciding which one to buy can be tricky. What you are led to believe to be a better choice may not be.
To help you make an informed choice, read the Nutrition Facts Table on the label to see exactly what you are getting. Choose products that are lower in calories, fat, and sugar. Look for products with less than 150 calories and fewer than 3 g of fat per serving. Lower-fat varieties are usually the healthier choice as they are lower in saturated fats. However, keep in mind that products lower in fat can be higher in sugar, which increases calorie levels. The best way to keep calories down is to watch your portion size. Many of us eat double the recommended serving size of 125 mL (1/2 cup) or more. If you double the serving, remember to double the calories, fat, and sugar on the Nutrition Facts Table.
The chart below compares a few different types of frozen desserts:
| Sample Frozen Delights | Calories | Total Fat | Saturated Fats | Sugar |
| Regular Vanilla Ice Cream | 150 | 7 g | 4 g | 14 g |
| Light Vanilla Ice Cream (40% less fat) | 120 | 4 g | 2 g | 15 g |
| Premium flavoured ice cream (e.g. Oreo™cookie, Kit Kat™, Heavenly Hash, etc.) | 180 | 8 g | 5 g | 14 g |
| Frozen Dairy Dessert | 160 | 2.5 g | 1.5 g | 20 g |
| 95 -97% fat-free Frozen Vanilla Yogurt | 100 | 2 g | 1 g | 14 g |
| Non-Dairy (Soy-Based) Ice Cream | 120 | 6 g | 0 g | 13 g |
*Serving size: 125mL (1/2 cup)
The Latest Trends in Frozen Treats
Many frozen dessert bars such as sandwiches, fudgesicles, creamsicles, drumsticks, sundaes, and fruit bars are now available with frozen yogurt. These frozen treats won’t save you much in calories compared to the same product made with ice cream, but they are lower in fat and are a healthier choice. Some of these products also come in reduced sugar or sugar-free versions. The reduction in sugar only saves about 10 - 20 calories per serving compared to the regular product.
Homemade Frozen Treats for the Kids
Buying frozen bars, Popsicles, and other treats can be expensive. Here are some ideas for healthier, easy-to-make, homemade treats. Make your own fudgesicles and creamsicles with pudding or yogurt:
- Buy your favourite low-fat pudding cups or yogurt in a variety of flavours.
- Pierce the tops of the cups with a Popsicle stick and put them in the freezer.
- When frozen, rip away the tin foil top and pop the frozen pudding/yogurt out of the cup.
- Serve immediately.
LOOK FOR PRODUCTS WITH LESS THAN 150 CALORIES AND FEWER THAN 3 GRAMS OF FAT
PER SERVING
Fruit Pops:
Cut up your child’s favourite fruit and skewer the pieces onto Popsicle sticks. Place the sticks into the centre of paper cups filled with 100% fruit juice. Cover the top of the cups with
plastic wrap, piercing a hole for the stick. Place the cups in the freezer until they are completely frozen. Remove plastic wrap and serve.
Frozen Fruit:
For an even simpler treat, keep frozen fruit such as berries, mango, or peaches on hand. Eat the frozen fruit when you need a cool, sweet treat.
Milk or Juice Popsicles:
Pour chocolate milk, strawberry flavoured milk, or 100% fruit juice into plastic Popsiclemakers or paper cups with Popsicle sticks in the center. (If using paper cups, wrap the top with plastic wrap to keep the stick upright). Place in freezer until frozen. Remove plastic wrap
and serve.
Eating Out
It’s easy to be tempted by ice cream treats such as cones, sundaes, and shakes at restaurants. If you’re looking for healthier choices, here are two tips to follow:
- Go small. The bigger the serving size, the more calories and fat you’ll be getting.An ice cream cone at McDonald’s® is half the size of a sundae and a quarter the size of a medium shake.
- Basic is best. The more extras that are added, the more calories and fat you’ll be getting. Remember to consider things such as the cone, chocolate sauce, candy pieces, whip cream, or nuts.
This chart compares sample ice cream desserts at three different restaurants.
| Ice Cream Desert | Calories | Total Fat | Saturated Fat | Sugar |
| McDonald’s® Vanilla Ice Milk cone | 150 | 4 g | 2.5 g | 17 g |
| McDonald’s® Hot Fudge Sundae | 330 | 10 g | 7 g | 46 g |
| McDonald’s® Caramilk® McFlurry® (large) | 890 | 28 g | 17 g | 127 g |
| McDonald’s Vanilla Triple Thick Milkshake® (large) | 1110 | 28 g | 17 g | 140 g |
| Wendy’s® Original Chocolate Frosty (large) | 540 | 13 g | 8 g | 70 g |
| Dairy Queen® Vanilla Soft Serve Cone (small) | 260 | 9 g | 6 g | 29 g |
| Dairy Queen® Chocolate Sundae (small) | 300 | 8 g | 6 g | 40 g |
| Dairy Queen Oreo Blizzard® (large) | 770 | 27 g | 27 g | 86 g |
*This information was retrieved from company websites on July 10, 2007 and is for
comparison purposes only. WECHU does not endorse any one product or company over another.
TEST YOUR KNOWLEDGE
1. Sherbets and sorbets are the same thing. T F
2. Gelatos are low-fat. T F
Answers:
- False! Sherbet and sorbet are mainly sugar, water, and fruit juice. Both average 120 to 130 calories per 125 mL (1/2 cup) serving. However, sherbet contains milk ingredients and some fat (usually 2g or less), whereas sorbet contains no milk ingredients and no fat.
- False!Gelatos are the Italian version of ice cream and are made with milk or cream. Depending on the variety, they can be similar to ice cream in terms of calories and fat or much worse. Read the label to be sure.
Key References:
Agriculture and Agri-Food Canada, Canadian Dairy Information Centre. (2005). Ice Cream Production and Consumption Data. Retrieved June 7, 2007, from http://www.foodsci.uoguelph.ca/dairyedu/icdata.html.
Associated Content. (2007). Frozen Summertime Treats for Kids. Retrieved June 7, 2007, from http://www.associatedcontent.com/article/47296/frozen_summertime_treats_for_kids.html.
