Summer Treats without the Guilt

With a heat wave sending the thermometer soaring in many parts of the country, it’s time to bring out the cold summer treats that put a smile on your face, satisfy your sweet tooth, and cool you down in a hurry. Doing that without packing on the pounds at the same time can be difficult, but there are some great ways to have your ice cream and eat it too.

I’ve hunted down and tasted 10 different treats that range from 40 to 150 calories that are tasty and in most cases good for you and/or contain healthy ingredients such as dairy and fruit products. They are good enough for you and the whole family and can be easily found at most supermarkets. None of these items is considered a “diet” food. I’m not talking Skinny Cow or Weight Watchers frozen treats, as those items are easily spotted but not always universally loved.

So pick out a few and stock up the fridge and freezer and be ready for the next hot day. You’ll be glad you did.

Under 100 Calories

Watermelon

40 calories per cup. What is summertime without cold sweet watermelon? Made up of 92% water (and 8% flavor!) this Southern favorite comes in 1200 varieties, many of them seedless. Easy enough to slice and eat, or you can cut into cubes or use a melon baller for bite-sized pieces. Serve alone or toss with a bit of mint for a refreshing palate cleanser. $5.99 per watermelon (weight varies).

Breyers All Natural Pure Fruit Popsicles

45 calories. These tasty popsicles come in various flavors including strawberry, orange, raspberry and pomegranate blends. 13 bars per package for $3.99.

Strawberries

50 calories per cup. Summertime is high season for strawberries, sweet and juicy and full of vitamin C. While these berries are good all by themselves you can dress them up. Dollop with a bit of whipped cream or a tablespoon of sour cream and sprinkle of brown sugar. You can also slice the berries and serve with sugar-free Jello or sprinkle with some mini chocolate chips. If you are really feeling decadent, melt some dark chocolate and go a-dipping. $3.00 per pound.

Frozen Grapes

62 calories per cup. This makes a nice snack and can travel in the car with you without making a mess (unlike aforementioned berries and melon). Just rinse grapes, pat them dry and then put them into a Ziploc or airtight container. They do not freeze rock solid, but have a good bite and are super refreshing. $1.99 per pound.

Jamba Juice Sorbet & Yogurt Bars

70 to 90 calories. A riff on the chain’s popular smoothies, these all-natural frozen treats come in Lemonade-Strawberry Swirl, Peach-Blackberry Smash, Passion Smashin’ Coconut Pineapple, Vanilla Strawberry Jubilation, Vanilla Blueberry Pomegranite Perfection. A combo of  yogurt, fruit and sorbet, these fruit treats pack a flavor punch. $3.50 for 4 bars.

Trader Joe’s Coffee Latte & Cream Bars

90 calories. Kind of a half  ‘n’ half bar consisting of coffee and cream, While these bars are small, they make up for it with strong coffee flavor. Packaged 8 to a box, they can be found during the summer at Trader Joe’s stores for $3.49.

100-150 Calories

Creamsicle (Orange & Raspberry)

100 calories per bar. Harken back to your childhood with these frozen treats. Vanilla ice cream encased in either creamy orange or raspberry sherbet. 8 bars to a package for $3.40.

Nestle Drumstick Lil Drums

110-140 calories. Full-sized Drumsticks weigh in at 340 calories, which is a big splurge, but these little miniature versions make them guilt-free. Available flavors include vanilla, chocolate, s’more and caramel. $5.49 for a package of 10.

Breyers Smooth and Dreamy Triple Chocolate Chip Ice Cream Bars

130 calories. Chocolate ice cream with a chocolate swirl and dark chocolate chip pieces, partially enrobed in milk chocolate. Sure to satisfy even the most hard-core chocoholic. 6 bars to the box for $4.39.

Yoplait Whips

140 calories. Some great flavors here: Raspberry Mousse, Key Lime Pie, Strawberry Mist. (Note: Chocolate Mousse is 160 calories.) Eat straight from the fridge or pop one in the freezer for a few hours for a creamy ice-cold treat. $.50 per 4 ounce container.

Note: Prices are as of 7/10/2010 at California Safeway markets.