"I scream, you scream, we all scream for ice cream!" This popular song from the 1920s, recorded by the group called Waring's Pennsylvanians, rings in our ears today at the joy of consuming ice cream. July 20 is National Ice Cream Day and what better way to celebrate than to enjoy your favorite ice cream (or frozen yogurt)?

Believe it or not, when consumed in moderation, ice cream can provide important health benefits. One cup of ice cream provides two-thirds of a serving of dairy, while one cup of frozen yogurt provides one serving of dairy. For a healthy diet, it is recommended to consume three cups (three servings) of low-fat or fat-free dairy per day for adults, adolescents, and children ages nine years and up, and two and a half cups and two cups for children ages four to eight years and ages two to four years, respectively.

Low-fat and fat-free ice cream or frozen yogurt provide similar health benefits than those of milk, yogurt, and cheese products in their low-fat and fat-free varieties. Because dairy products like whole milk are higher in saturated fat, it is recommended to consume more low-fat or fat-free dairy products, which provide the same health benefits, but are lower in fat or have no fat.

What kind of nutrients are found in low-fat and fat-free ice cream or frozen yogurt? They are both rich in calcium, which helps to build and maintain bone mass and also may reduce the risk for osteoporosis. Also present is potassium, which helps maintain a healthy blood pressure. Additionally, milk products are fortified with vitamin D, which supports appropriate calcium and phosphorus levels in the body to also help build and maintain bone mass.

Although low-fat and fat-free ice cream and frozen yogurt may contain these above-mentioned health benefits, they also tend to be higher in sugar than other dairy products, so pay attention to nutrition facts labels for appropriate serving sizes and consume in moderation.

On this National Ice Cream Day, consider putting a healthy twist on your ice cream or frozen yogurt. Try toppings such as fresh berries or other fruit, raw nuts, or granola to gain even more health benefits while enjoying your sweet treat. Fruit sorbets and sherbets may also be lighter options.

There many low-fat or fat-free options on the market these days to increase your choices for healthy ice cream, such as Skinny Cow and Healthy Choice.

Celebrate National Ice Cream Day the healthy way!

Kimberly Young, MS, RDN, LD, is a University of Idaho Dietetics Program graduate and Panhandle Health District nutritionist.