On hot, humid days nothing tastes better than an icy cold treat. And with all the fresh berries and other fruits available in summer, there's no need to grab a box of Popsicles from the supermarket freezer or order a fruit smoothie at a juice bar at the mall or local health food store. You can make your own healthy ice pops and smoothies at home.

Let's start with Popsicles, which have always been a favorite snack for kids. Not only are they fun to eat but they provide essential fluids during hot weather to replace liquids lost to perspiration.

However, most commercial varieties are not very nutritious. In fact, many are just sweetened water. Others may contain some fruit juice or yogurt.

Check the ingredients label for the amount of added sugar. One gram is equivalent to one teaspoon of sugar. Ingredients such as sucrose, fructose, corn syrup, cane sugar or raw sugar will be reflected in the number of grams of sugar listed under "carbohydrate" on the Nutrition Facts Food Label. This is only a partial list of sweeteners used in foods.

Making your own Popsicles lets you control the ingredients for a healthier, more nutritious treat.  You will need fresh or frozen fruit (for dietary fiber) and fruit juice. Low-fat vanilla or fruit-flavored yogurt will give a Popsicle more body.

Although fruits and yogurt contain natural sugar, these foods fall in the "good for you" category because they come packed with other beneficial nutrients, vitamins, minerals and phytochemicals. Yogurt also is a good source of calcium and protein.

To make Popsicles you'll need molds, available anywhere kitchen gadgets are sold. If you prefer, you can use paper cups and wooden sticks or straws for the handle. Use small cups (three to five ounces) so your ice pop won't melt before it's all eaten.

Experiment to find tasty combinations of fruit, juice and yogurt. Or have a contest and let your kids create their own favorite recipes for ice pops.

Here are some recipes to get you started:

PEACH RASPBERRY POPSICLE

1 c. raspberries, fresh or frozen (unsweetened)
3/4 c. orange juice (100%)
1/2 c. low-fat peach yogurt

Blend all ingredients well in blender. Divide into molds. Freeze until firm.

Makes 6 Popsicles. Nutrition information per serving: 45 calories, 0 grams (g) fat, 9 g carbohydrate (8 g sugar), 1 g protein, 15 milligrams (mg) sodium; 4% of daily calcium and 25% of daily vitamin C requirements.

Some of the same ingredients that go into Popsicles make delicious fruit smoothies. You also can freeze smoothies to make Popsicles.

Smoothies often are touted as being frosty meals that can lower cholesterol, increase athletic performance and boost your intake of vitamins. Whether this is true depends on the ingredients.

Adding peanut butter and chocolate, for example, doesn't make a low-fat, nutritious meal. A store-bought smoothie often contains more fat, sugar and calories than its "healthy" appearance suggests.

The best place to have a smoothie is in your home kitchen where you can choose which ingredients go into this refreshing drink. Smoothies are easy and fun to make. You don't really even need a recipe. All it takes is a blender, some fruit, a liquid (juice, dairy or soymilk product) and your imagination.

You can use fresh fruit in season or keep frozen fruit on hand to use any time of the year. To boost the nutritional value of your drink, toss in a little wheat germ. A homemade smoothie is a quick and easy way to have a delicious breakfast or snack full of fiber, vitamins and protein. Think of it as a thick milkshake without the guilt.

Start by placing about one-half cup of liquid in the blender and then add a sliced banana or a cup of other fruit. Puree until smooth, gradually adding more liquid until you reach the desired consistency. If the fruit is at room temperature and you want an instantly chilled smoothie, replace some of the liquid with a few ice cubes. Or use cut-up frozen fruit.

This refreshing smoothie is sure to be a crowd-pleaser. If you don't have mangos on hand, substitute strawberries or blueberries. Or add half a banana for a different taste.

MANGO SMOOTHIE

2 c. mango, fresh (peeled, pitted and cut up), canned (drained) or frozen
1 c. low-fat or non-fat vanilla yogurt
1/4-1 c. low-fat or non-fat milk

Place mangos and yogurt in a blender and puree until smooth. Gradually blend in enough milk to achieve desired consistency.

Makes 2 servings. Nutrition information per serving: 198 calories, 2 g total fat (1 g saturated fat), 39 g carbohydrate, 8 g protein, 2 g dietary fiber, 98 mg sodium.

This summer chill out by enjoying homemade fruit Popsicles and smoothies. Eat fresh! Eat local! Eat well!

STRAWBERRY YOGURT POPSICLES

2 c. strawberries, hulled and chopped
2 c. low-fat vanilla yogurt

Blend well and pour into Popsicle molds.

Makes 12 Popsicles. Nutrition information per serving: 45 calories, 1/2 g fat, 8 g carbohydrate (8 g sugar), 2 g protein, 30 mg sodium; 8% of daily calcium and 25% of daily vitamin C requirements.

ORANGE-PINEAPPLE SMOOTHIE

1 c. orange juice
2 c. pineapple chunks (if using canned pineapple, drain juice before adding)
1 banana, sliced
1/4 c. skim milk
2 Tbsp. honey
4-5 ice cubes

Place all ingredients in a blender and puree until smooth.

Makes two servings. Nutrition information per serving: 326 calories, 0 g total fat (0 g saturated fat), 80 g carbohydrate, 2 g protein, 4 g dietary fiber, 38 mg sodium.