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Summer Treats: The Good, the Bad, and the Ugly
by Mary Silva, M.S., R.D.
reviewed by Laura Jana, M.D., F.A.A.P.
While most of us are more active during the summer, many people find themselves gaining weight during this time of year. That might have something to do with the cool, refreshing snacks we treat ourselves to-the ice cream cones, sundaes, popsicles, iced coffee drinks, and other delicious but highly caloric frozen treats that we're usually able to forgo suddenly become irresistible on hot days. While there's nothing wrong in indulging in these foods occasionally, they can become habitual snacks during the summer, sometimes even replacing meals when it's "too hot to eat."
Here are some practical ways to enjoy summer's bounty of frozen treats without abandoning a healthy diet:- Reach for the low-fat versions of ice cream and frozen yogurt. And don't just look for the term "low-fat" on the label--you have to read the nutritional information on the packages to see how many calories, fat, and carbohydrates each product contains. Now, don't shake your head and complain that the low-fat versions don't taste as yummy as the real thing. There are currently many products on the market that offer less fat (sometimes as little as two grams of fat and 100 calories per serving)and good taste. Experiment with different brands and flavors, and go easy with the serving size (lulled by the "low fat" label, many people eat greater quantities than they normally would, which really doesn't do them a lot of good).
- Other frozen products, such as ices, sorbets, and granitas, may contain much less fat than ice cream, but they actually can have more calories. Since they offer little nutrition value, they, too, should be considered an occasional treat. And watch out for those coffee drinks that are becoming increasingly popular-especially when they 're topped with whipped cream and laden with mocha chips and other add-ins, they can pack quite the caloric punch.
- As always, consider food safety during the summer months. Although ice cream, frozen yogurt, and popsicles sold in supermarkets are quite safe due to the sanitation procedures used during processing, be wary of products served by shops, stands, and trucks. Both the sugar and cream make a good environment for bacterial growth, so unless strict sanitary measures are used when cleaning equipment and serving, the food may be easily contaminated. Look for vendors who keep the service area clean, and who use plastic gloves or napkins when handling the food. People who have impaired immune systems may be better off by buying a wrapped ice cream bar instead of a hand-scooped cone or dish of ice cream.
Make your own
Here are some healthier alternatives to store-bought frozen treats that you can make quickly and economically at home:
- Leave plastic or glass cups of watermelon chunks on the top shelf of the refrigerator so they get extra cold and refreshing. Squeeze on lime juice for a little added zest.
- Wash grapes, blueberries, or strawberries, and then freeze them. You can eat them as a snack after taking them out of the freezer for a few minutes, or add them to club soda as a refreshing drink.
- Make your own slush by freezing fruit juice in an ice cube tray; then puree in a blender. Homemade lemonade works great for this!
- Dip a whole banana (or slices) into orange juice, roll it in crushed, dry cereal, and wrap it in plastic wrap and freeze. Take it out of the refrigerator a few minutes before you're ready to eat.
- Place a bowl of unsweetened applesauce in a bowl and freeze until slushy (you may have to stir and return it to the freezer a couple of times). Serve with a dollop of yogurt and sprinkle of cinnamon.
- Add yogurt, ripe fruit, and a couple of ice cubes to cold fruit juice in a blender and whir for a refreshing drink. One great combo: vanilla yogurt, banana, and orange juice.
- Make your own milkshake with skim milk and low-fat ice cream in a blender or shaken in a plastic jar by your kids.
- Make pudding with low-fat milk and pour it into small cups. Place in the freezer for 10 minutes, then stick plastic spoons or wooden sticks in them. Freeze until firm.
- Pour pudding made with low-fat milk in a graham-cracker pie crust and freeze.
- Pour flavored yogurt into ice-cube trays and freeze. Puree the frozen cubes in a blender and top with berries before serving.
- Make your own ice cream sandwiches by placing a spoonful of soft, low-fat ice cream between a couple of low-fat cookies, such as vanilla wafers or graham crackers. Then wrap them in plastic wrap and freeze.
- Freeze slices of ripe fruit (try peaches or cherries), then whip together with low-fat frozen topping for a rich dessert.
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Created July 09, 2001
Reviewed July 10, 2001
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