Survival Guide to Guilt-Free Frozen Yogurt

Lisa Lillien, author of "The Hungry Girl Diet," explains people often add 500 to 600 calories in toppings alone.
2:24 | 08/29/14

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Transcript for Survival Guide to Guilt-Free Frozen Yogurt
Next up on the "Heat index," how to get the most out of your frozen yogurt. Most people think of it as a healthy snack but it may not be if you go overboard with how much you eat and all those toppings. They always get you. Granola. Granola. Try m&ms. ABC's Brandi Hitt has the tips on keeping you from overindulling. Reporter: The creamy treat we love. Heads-up if you're watching your waistline. People don't know they're making tremendous mistakes. Reporter: Especially with frozen yogurt where Lisa lillien gives you tips. You should get a four-ounce cup. This is what they'll serve you and it has about seven or eight ounces. Reporter: In reality this is what people are filling. Yeah, because if people go to a self-serve yogurt shop, this is the cup that's offered to them. That can have as many as 800 calories just for the yogurt alone. There are three cubes of sugar. Reporter: Rachel Beller says there's also more sugar than you think. Many people think that frozen yogurt has less sugar than ice cream. It could have just as much even more. Reporter: Not only what we put in the cup but what we put on top. The worst things are brownie bits or brownie bites. Reporter: How many calories are we talking about. Each one probably 40 or 50 calories in there loaded with fat. Not uncommon for people to add 500 or 600 calories to their yogurt just in toppings along. Reporter: The takeaway, this is a no, go with the fresh fruit. Go with the fresh fruit. Reporter: So the hungry girl as a list of guilt-free frozen finds. McDonald's, who knew, the home of the big Mac serves an ice cream cone with just 170 calories. A scoop of Ben & jerry's mango mango sorbet, only 100 calories but at dairy queen beware of the blizzards, even the small size. It has almost 600 calories loaded with fat. A much better choice, the very light pineapple sundae which only has 230 calories for the small. Reporter: Try frozen Greek yogurt. 100 calories for a half cup, four grams of fiber and eight grams of protein. Really good. That's really good. I will have another bite. How did I get this assignment? Hmm. Reporter: For "Good morning America," Brandi Hitt, ABC news, New York.

This transcript has been automatically generated and may not be 100% accurate.

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