During the hot summer months, there’s no better treat than a refreshing cup of ice cream.  But that cup of ice cream in the evening could add on tons of calories that will counteract your best efforts to look beach ready in your hot, new bathing suit. 

We’ve compiled a list of the best and worst ice cream or frozen yogurt choices to order when you are out on the town or stocking your freezer.

Tanya’s tips:
1. Look for low-fat, fat-free and no-sugar added.  These varieties will be your best bets when it comes to choosing ice cream or frozen yogurt. They tend to have the fewest calories, but be careful because they can still pack on tons of calories. You can usually ask the store for the nutritional information. And if you are buying your own at the grocery store, carefully read the labels! Not all low-fat ice creams are created equal.  Choose ones with about 100 calories per serving and less than 3 grams of fat.

2. Be careful with serving size.  You may think you are being smart by ordering the small, 4 oz. cup, but chances are you are getting double the amount.  Ice-cream scoopers tend to fill the cups past the rim, which may seem like a great thing, but not when you are trying to watch your weight.  A small serving of soft serve can easily reach about 8 oz.  Take some home or share with a friend to cut calories yet still satisfy your ice cream craving.

3. Eat your dessert, don’t drink it. Avoid shakes, smoothies, and any other creation that’s mixed up into a creamy, frothy treat.  They can have double to triple the amount of calories in a regular serving of ice cream.  Plus, studies reveal that your body does not register calories from fluids — meaning that fluids don’t replace food. You will still end up eating the entire dessert, but with all the extra calories. So think twice next time you order a smoothie, which still has tons of calories and carbs even though it seemed like a good choice at the time. 

4. Choose your toppings wisely.  Don’t be fooled by the toppings that may seem healthy. Fruit drenched in gooey syrups and granola should be avoided.  Granola is one of those deceptive foods because we tend to think it’s healthy but in reality, it is not.  One cup of granola contains over 500 calories.  So depending on how much topping you get, you could be adding hundreds of calories to your already caloric dessert.  Your best bets are sprinkles, sugar-free chocolate syrup or fresh fruit. 

5. Bag your own.  If you’re looking for some added crunch to your ice cream, consider bringing a small bag of Fiber One or Bran Buds as a topping for your dessert.  Not only will you have a low-calorie topping, but the added fiber from the cereal will help satisfy you so you don’t overeat the ice cream.

6. Buy single servings.  When shopping at the grocery store, there are many great options of what dessert to buy. Go for bars or ice cream sandwiches that are low in fat and sugar.  Great choices are nonfat, sugar-free fudgesicles (many are under 45 calories!)

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Over the past few years, the hottest trend in the food industry has been the onslaught of healthy food labeling, like “healthy fats, fat-free, low-fat,” etc.  They are everywhere it seems. Unfortunately, many of these foods are packed with fat, sugar and empty calories.  Below are some of the most devious diet foods today. Don’t fall into the hidden traps.

Olive oil: Sure it’s heart-healthy, monounsaturated oil, but it’s also rich in calories and fat. Oil is oil, whether its olive oil, or some other kind of oil, it still has 120 calories and 14 grams of fat per tablespoon. You’re better off using a pat of butter (for bread) than dipping it in olive oil because the bread sops up the oil like a sponge. So a little bit of butter is better than a lot of olive oil.

Tuna fish: Think that tuna sandwich is a light lunch? Think again. The average overstuffed tuna sandwich served in a restaurant contains 700 calories and 43 grams of fat. The culprit? The mayo. Tuna fish has just 35 calories per ounce and it’s full of omega-3s, but mayonnaise has 100 calories per tablespoon. You’re better off having a turkey or even a roast beef sandwich. Even chicken salad is better than tuna salad, because tuna is so fine there’s a lot more surface area for the mayonnaise to fill. Switch to fat-free mayo or mustard to save on more than half the calories and fat.

Granola: Granola may sound like the healthiest term, but beware — it’s often loaded with tons of calories and fat. That’s because granola cereals often contain oils, including coconut oil — which is high in saturated fat, sugar, nuts and other high-calorie foods. Something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber. Increasing your fiber intake is the key to feeling full and satiated.

Sushi: Japanese food is inherently healthy, but when you Americanize it and start adding things like cream cheese and avocado, that’s when you run into problems.  For example, a spicy tuna roll has 290 calories and 11 grams of fat, and a tempura roll has 320 calories and 17 grams of fat. Instead opt for lean tuna sashimi, which has about 35 calories and 1 gram of fat per ounce. You’re better off going with sashimi, miso soup (36 calories) and a salad (35 calories with a tablespoon of non-creamy ginger dressing).

Frozen diet meals: Sure Lean Cuisine and Weight Watchers frozen entrees are fairly low in calories and convenient, but they’re also highly processed and high in sodium. I understand the convenience factor, but most of these meals have more than 600 milligrams of sodium, the portions are really small and they’re not very satisfying.  So you eat one for dinner and then by 9:00 p.m. you’re hungry again. You’re better off eating a slice of whole-wheat bread with some light sauce and light mozzarella, or an egg white omelet with some vegetables.

Protein bars: Another convenient food — but not very nutritious — protein bars are basically glorified candy bars. They’re also often high in calories, fat and do little to satisfy a person’s hunger. A better choice is grabbing a piece of fresh fruit and a piece of string cheese or some dark chocolate and an ounce of nuts. These combinations of fiber and protein will help fill you up without filling you out.

Pretzels: They’re low in fat and low on nutrition. They’re basically empty calories, inherently, pretzels themselves are not unhealthy, but they’re basically all sugar so they’ll make you hungrier and you’ll gain weight as a result of over-eating. Instead, opt for whole-grain crackers to satisfy the crunch with a boost of fiber and spread some low-fat peanut butter or cheese on it. If it’s just the snack factor you’re looking for, pop some popcorn in your microwave for a low-cal, healthy snack of fiber and protein.

Fat-free, sugar-free muffins: Regardless of whether a muffin is fat-free or sugar-free, they still usually have around 600 calories. It’s nothing but cake in disguise, especially these double chocolate chip-type muffins. But even bran muffins are very dense and very high in calories. The same thing goes for scones. People think that because they’re not sweet, they’re healthy.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence; it’s an important part of your diet.  Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. 

Carb-only snacks raise your blood sugar quickly then cause it to drop below normal.  When that happens, you tend to eat anything you can get your hands on.  However, what you choose as a snack can make a big difference on your energy and your mood.  And often what most people choose is too high in calories and fat.  Sure it is easy to get a bag of chips from the vending machine, a muffin from the deli, or a refreshing smoothie from Jamba Juice, but these snacks can have well over 300 calories and leave you hungry soon after.

The snacks below contain no more than 150 calories, which is just enough to satisfy you without sabotaging your diet.  They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories.  According to the American Dietetic Association, the average American should be receiving 20-35 grams of fiber daily, but currently, most of us only receive between 9-11 grams.  So in order to keep your energy levels high, snacks are an essential part of the day. 
 
1. 8 Dried Apricot Halves with 1 oz. Pistachios
Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. Shelled pistachios contain the least calories because the shells take up most of the volume of 1 cup.  Cracking them open allows you to be conscious of what you are doing and therefore slow down consumption time, which can enable one to curb their caloric intake dramatically. Pair this salty crunch with a chewy fruit, like dried apricots which also contain fiber, while promoting good vision through vitamin A.

2. ½ Cup Fiber One Cereal with  Fage 0% Total Greek Yogurt and Splenda with Fiber
One of the most popular snacks is a granola yogurt parfait. Although it is often thought of as a healthy fiber-rich food, granola only contains a measly 2 grams of fiber, and is usually loaded with calories and excess sugar. Swapping granola for Fiber One will not only save you over 100 calories, but provide you with a whopping 14 grams of fiber in ½ cup. Mixing this cereal into Fage Yogurt, which contains 18 grams of protein, will fill you up without filling you out. For an extra boost of fiber, flavor it with Splenda with Fiber, a no-calorie sweetener that provides you with one gram of fiber and a sweet bite. 

3.  1 Individual Size Jell-O Mint Chocolate Fudge Sugar-Free Pudding  Snack with 1 Cup Strawberries and a Dollop of Whipped Cream
How many of us are guilty in indulging in ice cream sundaes? A haagen- daaz mint chip dazzler contains 1,270 calories, that’s as many calories as some may eat in a day.  For the same amount of calories you can have 10 of these fudgy low- cal treats.  Many people don’t realize that pudding is a great source of calcium. Paired with strawberries, which are a great source of fiber, this treat is sure to curb any craving in addition to curbing your hungry. And you can never go wrong with a creamy dollop of whipped cream.

4. Starbucks Tall Skim Cappuccino with 1 Quaker Chewy 90 Calorie Granola Bar Dark Chocolate Cherry
Never drink your calories! By ordering non-fat milk in your coffee beverages you will instantly “skim” your calories and fat while still receiving the same benefits of protein and calcium. You may think a muffin is the perfect compliment to any warm beverage, but be wary that a store bought muffin contains over 400 calories causing havoc on your diet. Instead, pair your creamy cappuccino with a Dark Chocolate Cherry granola bar. Not only is this piece of chewy goodness 90 calories, but contains heart-healthy antioxidants in every bite.

5. Gnu Flavor and Fiber Bar
Thank goodness for energy bars — convenient, pre-packed, pre-portioned meals that are simple, mess free and portable! With so many different brands on the supermarket shelves, grabbing one while on the run is a simple way to satisfy your hunger … NOT SO FAST!!! Many of these “energy bars” although marketed as “healthy” are simply glorified candy bars. Gnu flavor and fiber bars are your best options. Gnu bars have less than 150 calories and 3 grams of fat, but contain 12 grams of fiber nearly half of the daily recommendation. These high-fiber, low-fat bars are a savior when you’re in a car, at the office or the gym. Choose from any of their five  tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut and orange cranberry.

6. 1 Bag 100 Calorie Popcorn with Parmesan Cheese
Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber. That is a savings of almost 400 calories from getting a small bag of buttered popcorn. Popcorn contains an amino acid known as serotonin, which has been said to boost feelings of happiness and calmness — so pop on in the microwave, for those times your feeling blue.  For bold and sharp flavor, sprinkle parmesan cheese which is low in calories and adds a boost of protein.
 

7. 4 GG Bran Crispbread High-Fiber Crackers with 1 Wedge Laughing Cow Cheese, and 1 Ounce Smoked Salmon
This is a deliciously satisfying healthy alternative to the classic bagel and lox. One cracker contains 12 calories and 5 grams of fiber, and gives you a satisfying crunch, as opposed to a high calorically-dense bagel.  Instead of using artery-clogging full-fat cream cheese, spread with a lighter and tastier Laughing Cow wedge. To really complete this snack, top with 1 ounce of smoked salmon — this contains heart healthy omega-3s. Not only will this snack allow you to feel full on few calories, but studies show omega-3 fatty acids can also better your appearance by making skin glow and hair shine.  How’s that for a girl’s best snack?

8.  Thomas’ High-Fiber English Muffin 1 Tablespoon Peanut Butter and Sugar-Free Jelly
There’s nothing like a good old peanut butter and jelly sandwich. However, your childhood favorite prepared on white bread contains excess calories and very few nutrients. Choosing half of a Thomas’ Light English Muffin, which is filled with hearty whole grains, fiber and protein will instantly provide you with more essential nutrients and cut the calories in half. Peanut butter is a great source of monounsaturated fat which not only lowers cholesterol, but also slows down digestion to help keep you feeling satisfied. Just be wary that although peanut butter is a healthy fat it still is fat, and calories can quickly add up, so only spread 1 tablespoon full. Top with any flavor sugar-free jelly for a healthy twist on this classic sandwich.

9. 1 Cup Baby Carrots with ¼ Cup Hummus
The crunchy texture and sugary taste of carrots makes for a great snack. Carrots are an excellent source of beta-carotene, vitamin A  and many other beneficial vitamins and nutrients. Carrots have a reputation of helping one see better and reduce risks for many diseases; but carrots are also erotic stimulants because of their phallic resemblance.  Hummus is made from chickpeas which have poly- and monounsaturated fats, which are beneficial to your health. Plus, you get the added boost of fiber. So start dipping!!

10. 15 Baked Tostitos Scoops (1 oz.) with  2 Tablespoons Bean  Dip
This is a great snack to serve at a party. The usual choice of potato chips and onion dip is a combination of greasy, fried carbohydrates and trans fat.  Instead, try serving Baked Tostitos scoops, which will satisfy your craving with a fraction of the fat that potato chips have, and the bean dip is loaded with fiber and protein, making it a figure-friendly combination with every scoop you take.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.