All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Artichokess

Asparagus

Avocados

Banana

Barley

ICE CREAM

Typical serving size:

About 4 to 5 oz or 113 to 142 g

HOW IT HARMS

High in fat and sugar

WHAT IT HEALS

Bone loss Lack of calories and protein during illness ICE CREAM FACTS

Often called “Italian ice cream,” traditional gelato differs from ice cream in that it contains less fat and less air, which creates a creamier texture than ice cream
It also does not contain any cream

Federal standards decree that ice cream must be made with a minimum of 10% cream, milk or butter fat
Manufacturers may add various other ingredients, as well as enough air to double its volume

Depending on the type of ice cream and the number of scoops and tempting toppings, an ice cream cone can have as many calories as a three-course meal
The creamy frozen treat may not be a particularly nutritional food, but it is a popular and delicious staple of summer
The deliciousness is attributed to fat, which gives ice cream its smooth texture
In general, it’s best to treat ice cream as a “sometimes” food and opt for other frozen treats, such as sherbets, fruit ices, or frozen yogurt
However, manufacturers of fat-free and low-fat ices and frozen yogurts often compensate for the lack of fat by increasing the sugar—by up to twice the amount—and beating in less air
These products may contain less unhealthy saturated fat than ice cream, but may not necessarily be a better choice in terms of calories or sugar

Health Benefits

Supports bone health
Ice cream has substantial amounts of calcium, an essential nutrient for strong bones and teeth

QUICK TIP:

Choose cones wisely A sugar cone contains 60 calories, while a chocolate-dipped waffle cone has more than 200
Delivers calories and protein
For those who are recovering from surgery or are ill, ice cream is an efficient way to provide calories and protein

Health Risks

High in fat and sugar
Although ice cream has useful nutrients, it contains a large helping of saturated fats, which can lead to heart disease, certain cancers, obesity and other conditions
Limit servings, or opt for alternatives, such as fruit sorbets or low-fat frozen yogurt

Allergies

Melt vanilla ice cream to use as “instant” cream sauce

Make portioned sandwiches with chocolate graham cracker quarters and chocolate chip ice cream

Create a lower-calorie float with strawberry ice cream in a glass of lemon sparkling water

Buying Tip

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Look for containers that do not have ice chips or an icy coating on them
This indicates that the ice cream has melted at some point and refrozen, which will diminish the taste and texture of ice cream

Slow-churned or double-churned types of light or reduced-fat ice cream contain up to half the fat and two-thirds the calories of the original
Low-fat ice cream can have no more than 3 fat grams per serving

The least expensive ice creams contain the minimum 10% fat and maximum air, while premium commercial brands have double the fat and half the air

Storing Tips

Store in the freezer and consume within 2 to 4 months of purchase date