Live Better America

Healthified Survival Guide: Fro-Yo Edition

A trip to that new "fro-yo" shop can be deliciously decadent while being healthful and fun with these tips and tricks.

Have you noticed all the frozen yogurt shops popping up all over the place, seemingly just in time for summer? They tend to be bright and cheery, offering countless flavors of self-serve frozen yogurt and a dizzying array of toppings.

The good news is that you can join in the fun and enjoy fro-yo the healthified way. Here are some tips for navigating the local frozen yogurt shop so you can have your cake, er, yogurt, and eat it too!

Remember: It's dessert.
There are questions about whether frozen yogurt offers the same benefits as refrigerated yogurt. According to the National Yogurt Association, frozen yogurt doesn't have a standard of identity from the FDA like milk or yogurt do — so it won't necessarily have the same level of nutrients (protein, calcium, vitamin D), and it may or may not contain live and active cultures due to the freezing process and the delicate nature of live and active cultures. Viewing it as an “extra” as opposed to a serving from one of the basic food groups will help keep you in check.

Not all fro-yo is created equal.
Since these establishments are all about enjoying a healthy treat, chances are good that nutritional information will be posted or readily available, so feel free to ask. As a rule of thumb, the non-dairy sorbets may be a little lower in calories than some of the other offerings. You can also find out other useful information about carb content, soy, gluten, and other possible ingredients, as well as options for those who are lactose intolerant.

Portion size does matter.
A small serving size is typically a half cup or about 70 to 85 grams—depending upon the amount of air that’s whipped in. This amount of non-fat vanilla fro-yo has approximately 100 calories, while the non-dairy sorbet, contains about 90. If you want to add some yummy toppings, you can take control of the portion size by making a small well in the top of your yogurt and then only taking enough to fit inside. You can also gauge how much you’re taking by making sure you can still see the color of your fro-yo through the fixings.

Have fun with those toppings...
But choose wisely. Use your common sense as your guide to the most healthful options. Choosing fresh fruit, berries and nuts will not only boost the nutritional value of your dessert, it will look beautiful and taste even better. Just be careful to avoid fruit or nuts that are swimming in sugary syrup or coated in chocolate. You can’t go wrong with a bit of these 10 healthier toppings:

1. strawberries
2. blueberries
3. raspberries
4. pineapple
5. kiwi
6. bananas
7. almonds
8. pecans
9. walnuts
10. whole grain cereals

Get creative. These frozen yogurt shops are set up to encourage mixing and matching yogurt flavors and toppings. Indulge your inner child (or inner chef) and have some fun. How about low-fat chocolate frozen yogurt with a dusting of almonds and coconut for a treat redolent of a childhood candy bar? Or try pineapple and rum flavored frozen yogurt with coconut flakes for a pina-colada combo. Or what about low-fat vanilla yogurt with a dollop of cake batter yogurt and fresh strawberries for a strawberry shortcake delight? Okay, now we're getting swept up in the fun! Just be sure to keep the aggregate portion size of your delicious creation under control.

Get there on your own fuel. Turn your trip to the frozen yogurt shop into a wholesome activity for the whole family. Walk, run, scooter, skate, or ride your bike. It may take a little longer, but you will have burned off a few extra calories, increased your ability to make good choices, and had some fun along the way.

Have you tried any of the new fro-yo places? What are some of your tricks and tips for enjoying them the healthified way? Share them here.