Navigating Ice Cream Cravings Healthier Alternatives and Portion Control

Craving ice cream? We get it, ice cream is delicious. But too much can lead to weight gain and health problems. Here are some tips to enjoy ice cream in moderation.

First, know your triggers. Stress, boredom, and hot weather can all cause ice cream cravings to kick in. Having a scoop after dinner with family is nice, but eating a whole pint while binge-watching Netflix is a problem.

Next, be aware of portions. Ice cream servings are often way bigger than needed. Here's a handy chart:

A typical bowl is 2-4 cups! And don't forget toppings - sprinkles, hot fudge, etc can add 200-600 more calories. Stick with a half cup serving to control portions.

Now, for some healthier swaps:

• Instead of ice cream, blend a frozen banana into a creamy "nice" cream. Top with berries.

• Make chocolate banana popsicles by freezing bananas on popsicle sticks with a bit of melted dark chocolate.

• Try Greek yogurt popsicles sweetened with a bit of honey or fruit.

• Blend frozen fruit like mangos, pineapple, or strawberries into a sorbet.

• Look for low-calorie ice cream alternatives with less fat and sugar. Halo Top is a good one.

• Make a milkshake with just one small scoop of ice cream plus almond milk and frozen fruit.

• Mix light vanilla yogurt with frozen peaches for a creamy treat.

• Freeze chocolate almond milk or coconut milk in popsicle molds for fudgy pops.

• Blend avocado, cocoa powder, honey and almond milk into chocolatey "ice cream."

See? You can still enjoy the cold, creamy textures you love in healthier ways.

The key is being mindful of what triggers your cravings, planning for reasonable portions and substitutions that satisfy your sweet tooth in a healthier way.

Here are some other tips:

• Slow down - eat ice cream from a bowl, not the carton. Savor each bite.

• Use a small spoon to make it last longer. You'll enjoy it more!

• Add fruit like sliced bananas or strawberries to your dish for more nutrients.

• Drink water - being hydrated can help beat false hunger.

What About Other Treat Cravings?

Ice cream isn't the only treat people tend to crave. The same principles of moderation and healthier swaps can help with cravings for:

• Chocolate - Opt for dark chocolate with higher cocoa and less sugar. Stick to a 1-2 ounce serving.

• Chips - Try baking plantain or zucchini slices for crunchy alternatives. Measure out a handful rather than eating from the bag.

• Cookies - Swap in banana or apple sauce for some of the butter. Share a cookie, or choose a smaller size.

• Candy - Fruits like grapes or berries can provide a sweet fix. Limit yourself to a fun-size vs. king size.

• Cake - Mix applesauce or yogurt into the batter to reduce fat and calories. Enjoy a sliver, not a huge slice.

• Pie - Make mini crustless versions in a muffin tin for portion control. Focus on the filling's fruit for nutrients.

What if You’re Still Struggling to Curb the Cravings?

Don't sweat the occasional ice cream treat (it's summer after all!) But be mindful. 

If you've tried our tips but are still having trouble controlling ice cream or other treat cravings, additional support may be beneficial. A medical advisor can help assess if emotional or health issues are driving your cravings. Counseling might help with coping strategies. Medications could curb urges or regulate appetite. 

Reach out to us here at PrimeHealthMD in Atlanta GA if you need help starting your weight loss journey. With customized plans involving nutrition, activity, medications and counseling, we can help you feel and look your best this summer and beyond. Most insurances accepted, give us a call today to learn more and get started!