In 1984, President Ronald Reagan designated July as National Ice Cream Month. He also declared that the third Sunday in July would be National Ice Cream Day. This year National Ice Cream day falls on July 15.

For most, temptation can still get the best of them when it comes to the frozen dessert aisle, especially when it comes to the ice-cream section. Each year Americans spend nearly $20 billion on ice cream and other frozen desserts with the average consumer eating over 20 quarts of ice-cream. The trouble is, even though we try to be good, full-fat ice creams like Ben & Jerry’s, Breyers, and Haagen-Dazs own a surprising two thirds of the market. That leaves only one third of the market left for healthier alternatives. So even though your intentions are good, it is a struggle to sometimes do what’s right when it comes to choosing ice-cream. On a happier note, you can find a frozen dessert that satisfies your taste buds without a permanent wallop to your waist or your arteries.

1. Watch the serving. The governments “official” serving size for ice cream is a level half cup. That’s smaller than most people think. When dishing up ice cream, 1/2 cup is about the size of a tennis ball. Odds are, many people eat at least twice this, which means twice the calories, saturated fat and sugar listed on the Nutrition Facts Label.

2. Aim for no more than 2 1/2 grams of Saturated Fat per serving. This isn’t always easy when brands like Ben & Jerry’s, Haagen-Dazs, Starbucks and even Stonyfield Organic house 8-11 grams of saturated fat per serving. That’s equitant to half a day’s worth.  

3. Stop at 130 calories. I hate to keep picking on Ben & Jerry’s and Haagen-Dazs, but not only are they high in saturated fat, but each half-cup serving has 260-300 calories. The sad thing is that their frozen yogurt counterparts won’t even pass the test. They can top out at 180-200 calories per half-cup serving.

4. Beware of added sugars. Some ice creams can come with as much as 5 teaspoons of added sugars per half-cup. This isn’t just the ice cream’s fault, yet the cookies, candy chunks, caramel and other candy that jack up the sugar content. One thing to remember, when looking at the Nutrition Facts, the amount of sugar listed is a combination of added sugar and sugar that is present naturally in milk. It’s hard to determine the exact amount of added sugar in ice cream, so compare labels. The one with the overall least amount of sugar wins.

5. Look for protein and calcium. Protein and calcium probably hasn’t crossed your mind when picking a frozen treat. But with the introduction of Greek frozen yogurt, it makes sense. Ordinary frozen yogurts have only around 3-4 grams of protein per half-cup, whereas frozen Greek yogurt has as much as 9 grams. Not to mention that the calcium content can be anywhere from 17-25 percent of your daily allowance. Regular ice creams have 5-10 percent.

By following these simple guidelines you can still enjoy this frozen treat without sabotaging your current meal plan. And to make it even healthier, I suggest sticking with a simple vanilla, chocolate or strawberry and topping it off with fresh seasonal fruit.

If you have a nutrition question you’d like answered in this column send it to  oconeenutrition@yahoo.com.

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic. 706-473-5801