Spot the Differences
By Amy Tackett, MS, RDN, LD
My philosophy of nutrition boils down to a few key concepts. One is that nutrition is specific to the individual. Each person not only likes different foods but requires a different number of calories and nutrients. Additionally, there are differences in the availability of some foods, a difference in the amount of nutrition or cooking experience, and a difference in individual budgets for grocery shopping. It’s important to find healthy food choices that best match your lifestyle. Today’s focus is on dairy, and more specifically on yogurt and ice cream.
Price: $1.42 / Serving Size: 150g / Calories: 140 / Protein: 6g / Carbohydrates: 20g / (16g sugar) (2g fiber) / Fat: 3.5g / Ingredients: soy milk (filtered water, soybeans), cane sugar, contains 2% or less of: corn starch, natural flavor, pectin, tricalcium phosphate, citric acid, dipotassium phosphate, sea salt, vanilla bean, live and active cultures, vitamin D2, vitamin C ester, mixed tocopherols (to protect flavor
Price: $1.39 / Serving Size: 141g / Calories: 170 / Protein: 5g / Carbohydrates: 16g / (15g sugar) (0g fiber) / Fat: 8g / Ingredients: pasteurized grade A milk, cane sugar, yogurt cultures (L. bulgaricus, S. thermophilus), vanilla extract
Price: $0.87 / Serving Size: 150g / Calories: 120 / Protein: 15g / Carbohydrates: 14g / (6g sugar) (6g fiber) / Fat: 0g / Ingredients: cultured grade A nonfat milk, chicory root fiber, water, contains less than 1% of natural flavors, stevia leaf extract, malic acid, sodium citrate, fruit juice and beta carotene (for color), sea salt, vitamin D3
Price: $0.50
Dietitian Talk: Yogurt is a good source of protein, calcium, phosphorus, B vitamins and probiotics to help lower the risk of disease and support gastrointestinal health. Be sure your yogurt contains live and active cultures for the health benefits associated with probiotics. The National Yogurt Association provides a “Live & Active Culture” seal on refrigerated or frozen yogurt containers that contain substantial amounts of these live and active cultures.
Dietitians Pick: Oikos Triple Zero. Oikos provides the most fiber, least amount of sugar and a healthy amount of protein to help stay full. Silk’s dairy-free yogurt alternative vanilla yogurt provides an option to those with specific dietary preferences or restrictions including vegan, ovo-vegetarian, lactose intolerance or a lactose sensitivity. Oui by Yoplait is a French style yogurt that provides a smooth and creamy texture. Yoplait Original has the lowest price and most amount with 170 gram serving size of the four-yogurts compared. Yoplait original, however, also contains the highest amount of carbohydrate and sugar.
Dietitians Tips: Check the ingredient label on flavored yogurt. These tend to have higher amounts of sugar. An alternative would be to select plain Greek yogurt and add your own flavor and toppings through fruit, nuts and seeds. Plain Greek yogurt may also be used in place of sour cream in your move savory dishes or incorporated into salad dressing recipes, vegetable dips and smoothies.
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Price: $4.39 / Serving Size: 104 grams / Calories: 280 / Protein: 4 grams / Carbohydrates: 32 grams / Fat: 15 grams / Fiber: 32 grams / Sugar: 25 grams / Ingredients: cream, skim milk, liquid sugar (sugar, water), water, wheat flour, sugar, brown sugar, egg yolks, butter (cream, salt), expeller pressed soybean oil, eggs, coconut oil, chocolate liquor, vanilla extract, cocoa (processed with alkali), cocoa powder, salt, molasses, guar gum, cocoa butter, natural flavors, carrageenan, milkfat, soy lecithin
Price: $3.88 /
Serving Size: 102 grams / Calories: 260 / Protein: 5 grams / Carbohydrates: 22 grams / Fat: 17 grams / Fiber: 1 gram / Sugar: 20 grams / Ingredients: cream, skim milk, sugar, cocoa processed with alkali, egg yolk
Price: $3.99 / Serving Size: 64 grams / Calories: 80 / Protein: 5 grams / Carbohydrates: 13 grams / Fat: 2.5 grams / Fiber: 2 grams / Sugar: 6 grams / Ingredients: Skim milk, eggs, erythritol, cream, organic cane sugar, milk protein concentrate, high fat cocoa, vegetable glycerin, prebiotic fiber, sea salt, organic carob gum, organic guar gum, organic stevia leaf extract
Price: $4.38 / Serving Size: 68 grams / Calories: 100 / Protein: 6 grams / Carbohydrates: 13 grams / Fat: 3 grams / Fiber: <1 grams / Sugar: 11 grams / Ingredients: Skim Milk, Sugar, Milk Protein Concentrate, Cream, Corn Syrup, Cocoa Processed with Alkali, Soybean Oil, Egg Yolks, Coconut Oil, Guar Gum, Salt, Soy Lecithin, Pectin, Natural Flavor, Stevia Leaf Extract, Vitamin A Palmitate.
Dietitian Talk: Four pints of ice cream are shown as a comparison. These four pints do not scratch the surface to the variety of ice creams available at grocery stores today. There are ice cream bars, sandwiches and several varieties including gelato, sherbet, frozen yogurt, and dairy free alternatives. Ice cream is also a source of protein, calcium, phosphorus, and B vitamins.
Dietitians Pick: Each of these ice creams may be moderately incorporated into a healthy eating pattern. While Halo Top and Skinny Cow flavors provide a lower calorie, lower fat and lower sugar alternative, the ingredients include sugar alcohols and other additives. Haagen-Dazs provides a simple ingredient list with less additives and Ben & Jerry’s provides a more decadent flavor profile. Choose a flavor, price point and nutrient profile that matches your personal needs, tastes and preferences.
Dietitians Tips: Choose these options above as occasional treats and see the recipes below for healthier homemade alternatives to help curb the cravings:
Banana Ice Cream: Blend one frozen banana.
- Add unsweetened cocoa powder, peanut butter, chocolate chips, nuts, fresh fruit, honey, cinnamon, pumpkin, frozen spinach or kale, fresh mint, and/or vanilla.
- Bonus: freeze half of a banana on a stick and once frozen, dip in dark chocolate and nuts for a frozen popsicle dessert.
Protein Ice Cream: Blend one scoop of protein powder with 1 cup milk of choice and 1 cup of ice.
- *Note that consistency may vary depending on protein used
- Add unsweetened cocoa powder, peanut butter, chocolate chips, nuts, fresh fruit, honey, cinnamon, pumpkin, frozen spinach or kale fresh mint, and/or vanilla.
Popsicle: Blend 1 cup watermelon and ½ cup strawberries; pour mixture into popsicle molds and freeze until solid.
- Use different fruits like blueberries, raspberries or peaches to create your favorite flavor of popsicle. Honey and Greek Yogurt may also be added to create a creamy popsicle.
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The YMCA of Greater Dayton now offers Nutrition Services to members and the public. If you are looking for advice on how to manage your weight, improve athletic performance, or establish healthy eating habits, seeing a Registered Dietitian Nutritionist (RDN) might be just what you need to reach your health and wellness goals.
Meet one-on-one with Registered Dietitian Nutritionist Amy Tackett, to receive personalized nutrition coaching for guidance on healthier eating habits.
For more recipes and health tips, visit our Nutrition page at www.daytonymca.org/nutrition