It’s great when rich, indulgent foods are declared “good for you,” in moderation, like the honors bestowed on dark chocolate a few years ago. In summer, one’s thoughts turn naturally to ice cream, the frozen dessert seemingly designed for lazy midsummer afternoons.

Unfortunately, ice cream hasn’t yet received health accolades, and the nutritional labels can be daunting—isn’t it all bad for you? So, to help you indulge in as healthy a way as possible, here’s what to look for in the perfect summer treat.

There are four key components to check on the nutrition facts label: calories, fat, cholesterol and carbohydrates. See the chart on the next page for a direct comparison of the facts on some popular ice cream treats. Carbohydrates can range from 4 to more than 40 grams per serving, so spend time looking until you find what’s right for you.

To make sure your ice cream indulgence fits into your meal plan, skip the amount of carbs of the ice cream in your meal beforehand—pass on the potatoes or rolls to save room.

With fat, you want there to be limited or no saturated fat. However, you may want to keep some fat in your ice cream, since it may help slow any rise in your blood glucose. Test your blood sugar until you know what kind of ice cream gives you the best results.

The average ice cream serving is about half a cup. To avoid overindulgence, portion one serving into a separate dish before digging in. For even more convenience, you can buy ice cream sold in single-serving individual cups.

Another big impact on ice cream’s nutritional info is which flavor you choose. Cookies, caramel, chocolate and hot fudge all pack in the calories and fat.

For more control over your dessert, choose a plain ice cream like vanilla and add the rest of your flavor yourself with nuts and fresh summer fruit. The good news is, ice cream can be part of your meal plan. Just choose your frozen treat carefully and test your blood glucose to know your body’s response, and it will be a summer tradition to carry on for years to come.

CONSIDER THE FACTS