The summer has arrived and all the festivities that come with this time of year are in full swing. The vacations, family gatherings, road trips, and barbeques are synonymous with this time of year.
Unfortunately, high fat and high calorie foods are also synonymous with these events. However, there are many summer favorites that can be prepared with a new twist that can save you from some unwanted summer pounds (see table).
If you’re looking for healthy strategies for an upcoming gathering, try these tips:
- Water, water, water... Drinking water will save you a lot of calories when compared to other drinks.
- Don't arrive hungry... When we are hungry, we do not think clearly and we will eat whatever is in front of us— and lots of it. Try eating a salad or some fruit before you arrive.
- Chew on it... Once you have eaten till you are satisfied, throw your plate away and pop in a piece of gum. This will save you from mindlessly grazing on high-calorie snacks like chips that are left out during the entire event.
- Bring something... If you bring a dish or two, you will know that there is something available that will not sabotage your goals.
- Go vegetarian ... Instead of meat patties for your burgers, try grilled portobello mushrooms, grilled squash, and other vegetables, pecan patties, or other meat substitutes.
The summer does not have to be a time when we give up our goals of healthy eating or weight loss. It can be taken as a great opportunity to move toward our goals and feel great!
| High Calorie | Low Calorie |
| Corn on the cob with butter or mayo | Corn on the cob with lime, salt, and cayenne pepper |
| Cabbage coleslaw with mayo | Cabbage or broccoli slaw seasoned with apple cider vinegar and apple juice |
| Potato salad with mayo | Grilled potatoes seasoned with dill, garlic, and onion |
| Mayonnaise on burgers | Hummus, black bean spread, grilled pineapple, grilled vegetables, or salsas |
| Regular potato chips | Baked plantain chips, baked whole-wheat tortillas cut into triangles, or Popchips |
| Ice cream | Fresh seasonal fruit, grilled pineapple, or all-fruit popsicles |
Republished with permission from the Living Whole Newsletter, Summer 2010. To learn more about the Living Whole Employee Wellness Program, click here.