Cool Treats to Beat the Heat

What would summer be without ice cream, shakes, lemonade, iced tea, watermelon, and sweet fresh fruit?! 

Cold or frozen treats are part of summer! But who wants to run 12 miles a week or do 2 spin classes just to work off 2 cups of rich, premium ice cream or one shake or an ice cream sundae?  Two cups of ice cream (1 pint) translates to 4 scoops (1/2 cup each) weekly- the amount most Americans average all year long. If it’s rich, premium ice cream (Ben and Jerry’s, Haagen Dazs, Baskins Robbins ), that’s 270 calories per ½ cup scoop. BlueBell and Cold Stone  are closer to 250 calories per scoop. Less rich ice creams (10% fat) and milk-based gelatos average 150 calories per scoop. Frozen treats can add up quickly and so can the pounds!   Especially if you enjoy 2-3 cups per dish! 

Fortunately, we have delicious, lower-fat options to enjoy without adding pounds! That’s double enjoyment!  Apply these calories per ½ cup to your typical serving! 

Lighter Options (½ cup or 1 bar)

  • Dreyers’/Edy’s Slow Churned Light/ Breyer’s Double Churn Light (100 calories; 0-3 g fat)              
  • Blue Bunny frozen yogurt or fat-free, no-sugar-added ice cream (100 calories; 0-3 g fat)
  • Blue Bell light/ low-fat / reduced fat/ fat-free and no-sugar ice cream (100 calories; 0-3 g fat)      
  • TCBY nonfat frozen yogurt (100 calories; 0-3 g fat)           
  • Sorbet, sherbet, fruit Ice, Italian ice, water-based gelato (about 100 calories; 0-2 g fat)
  • Skinny Cow Fudge bar, Truffle Bar, or Dipper/ Fudgesicle / Popsicle/ Juice bar (about 100 calories; 0-2 g fat)
  • Sugar-free Fudgesicle / Popsicle (15-40 calories; 0 g fat)
  • Watermelon, cantaloupe or strawberries  ( 2 cups of any) or 1 frozen banana (100 calories; 0 g fat)                                                              

Don’t forget about summer’s fresh, sweet, juicy fruit – nutrient-rich and delicious!

Homemade Options:

Smoothie (150 calories, no fat)       

  • Blend:  ½ cup fresh or frozen berries or fruit of choice ,  ½ banana,   5-6 ice cubes , and ½ cup orange juice or favorite juice (or ¼ cup juice + ¼ cup nonfat  yogurt )     

Popsicles (25 calorie, 0 fat)

  • Freeze ¼ cup 100% juice in individual ice cube or popsicle containers.

For more resources and tips, visit http://www.georgiakostas.com. Follow me on Twitter @georgiakostas or like my professional Facebook page, Georgia Kostas Nutrition.  Check out my book, The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate!, where you’ll find balanced no-fuss meals, quick recipes, snack ideas and more.

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