Monday, May 17, 2010
How to ‘lick’ those extra calories
Americans live for ice cream especially when it is warm. Summer and ice cream go together. Should you treat yourself?
As we already know, how much and how often is the key according to the Food Guide Pyramid: All foods can potentially fit into a healthy, balanced diet. So where does ice cream fit?
Disappointingly for some folks, the pyramid does not count ice cream as a serving from the milk group. Yes, it does contain calcium although it contains more calories and potentially a high fat content depending on what kind you choose as compared to a glass of milk or a serving of leafy greens.
Ice cream is an example of those daily discretionary calories that the pyramid allows. Use your discretionary allowance with some thought because it is fairly small and it depends on your calorie or energy needs to support a healthy weight as well.
Portions sizes in the U.S. have increased in size over the past 30-40 years as this correlates with the increase in obesity rate. Food is available anywhere and everywhere we go, not to mention the aisle-long frozen treat section at the market.
What’s more, food establishments are often judged on the quantity and not necessarily the quality of a product.
For example, a trip to Dairy Queen is planned for an ice cream treat and when you get there, you find that you only have to spend a few dollars for dinner and ice cream. One can order off the Sweet Deals Menu, their version of a value menu, and for only $3 you can pick any two items, including cheeseburger, hot dog, French fries, onion rings, small sundae, etc. Pick any three items for $4; any four items for $5 -- that’s $5 for 1,300 calories (not including the choice of side salad) for a meal, what a deal! This is the total energy needs for some of us or a large percentage of energy needs for others.
Here’s the smart scoop: It can be tough to leave an ice cream shop with a right size treat. A few easy modifications can help you indulge without the bulge:
• Order the kid’s size or a single scoop or even try skipping the cone.
• Hold the toppings, because a tablespoon or two of chopped candy bars or crushed cookies can add up 150 calories more to your treat.
• Scattered among most ice cream shops’ regular offerings are lighter options such as low-fat and low sugar ice cream, sorbet, sherbet and frozen yogurt. These varieties trim calories by limiting fat. Request a sample of the lighter options to make sure you would enjoy a regular serving size.
So have a healthy summer and no doubt enjoy your favorite frozen treat by perhaps modifying your portion or your frequency of indulgence. Try a local made ice cream; go for quality, not quantity. What’s more, take a closer look at your overall diet and evaluate how you can take advantage of all the fresh, local fruits and vegetables available to meet the pyramid’s suggestion of nine servings per day. Now that’s the true summer treat.
Sarah Hospod is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Ms. Hospod and all of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
As we already know, how much and how often is the key according to the Food Guide Pyramid: All foods can potentially fit into a healthy, balanced diet. So where does ice cream fit?
Disappointingly for some folks, the pyramid does not count ice cream as a serving from the milk group. Yes, it does contain calcium although it contains more calories and potentially a high fat content depending on what kind you choose as compared to a glass of milk or a serving of leafy greens.
Ice cream is an example of those daily discretionary calories that the pyramid allows. Use your discretionary allowance with some thought because it is fairly small and it depends on your calorie or energy needs to support a healthy weight as well.
Portions sizes in the U.S. have increased in size over the past 30-40 years as this correlates with the increase in obesity rate. Food is available anywhere and everywhere we go, not to mention the aisle-long frozen treat section at the market.
What’s more, food establishments are often judged on the quantity and not necessarily the quality of a product.
For example, a trip to Dairy Queen is planned for an ice cream treat and when you get there, you find that you only have to spend a few dollars for dinner and ice cream. One can order off the Sweet Deals Menu, their version of a value menu, and for only $3 you can pick any two items, including cheeseburger, hot dog, French fries, onion rings, small sundae, etc. Pick any three items for $4; any four items for $5 -- that’s $5 for 1,300 calories (not including the choice of side salad) for a meal, what a deal! This is the total energy needs for some of us or a large percentage of energy needs for others.
Here’s the smart scoop: It can be tough to leave an ice cream shop with a right size treat. A few easy modifications can help you indulge without the bulge:
• Order the kid’s size or a single scoop or even try skipping the cone.
• Hold the toppings, because a tablespoon or two of chopped candy bars or crushed cookies can add up 150 calories more to your treat.
• Scattered among most ice cream shops’ regular offerings are lighter options such as low-fat and low sugar ice cream, sorbet, sherbet and frozen yogurt. These varieties trim calories by limiting fat. Request a sample of the lighter options to make sure you would enjoy a regular serving size.
So have a healthy summer and no doubt enjoy your favorite frozen treat by perhaps modifying your portion or your frequency of indulgence. Try a local made ice cream; go for quality, not quantity. What’s more, take a closer look at your overall diet and evaluate how you can take advantage of all the fresh, local fruits and vegetables available to meet the pyramid’s suggestion of nine servings per day. Now that’s the true summer treat.
Sarah Hospod is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Ms. Hospod and all of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
# posted by ----------------- @ 4:55 PM 
