Just like the popular ’70s hit song says, “School’s Out for Summer” means more trips to the beach and more backyard barbecues. It’s the time of year that we pile our plates high with grilled burgers and dogs, corn on the cob, potato salad, ice cream sundaes and tons of other yummy treats. It’s also a great time to find amazing farm-fresh produce, from juicy peaches to ruby-red Jersey tomatoes.
Although we’re tempted to dive into the treats higher in fat and calories, the possibilities are endless to eat healthy and simply throughout the summer. Ashvini Mashru, Registered Dietitian Nutritionist and owner of Wellness Nutrition Concepts in Malvern, gives us the scoop on six ways to watch our waistlines throughout the season.
Savor the Season
“I like to eat the in-season foods, or as I call them, ‘summer super-foods,’” said Mashru. “My favorites are mangos because they’re high in fiber and help digestion. A cup of blueberries is only 80 calories and packed with disease-fighting antioxidants. You can put them on cereal or yogurt or have them for dessert over sorbet. Watermelon is 92% water and is packed with vitamin C and lycopene, which helps the skin look younger. And I love summer squash—there are only 10 calories in a half cup.”
Veg Out
The kids are home now and a lot of activities are happening in the summer, like family cookouts and picnics. Before you load up on high-fat, high-calorie foods like ribs and creamy salads, go for the fresh, grilled veggies; they’re filled with nutrients and make you less likely to eat the bad stuff.
Drink Up
Drink a ton of water throughout the day. It helps keep your calorie intake lower and curbs your hunger. Plus, it keeps you hydrated. Quench your thirst with lighter drinks like seltzer or sparkling water and flavor them with berries or citrus fruits. As for the adult beverages, our favorite margaritas and daiquiris have a lot of sugar and calories. If you have a margarita, have one and savor it.
Pile On the Protein
Eating enough protein is important to give you energy, but be sure to choose it wisely. Have a turkey dog and omega-3 rich fish, such as salmon. When you marinate meats, make your own healthier option with oil and seasonings rather than using store-bought brands packed with sugar and preservatives.
Cut the Fat
Potato and macaroni salads are loaded with saturated fat when mixed with mayo-based dressings. There’s nothing wrong with the favorite side dishes, but change it up a bit. Make these foods with Greek yogurt or olive oil and vinegar instead.
Exercise Early
Be sure to stay fit by fitting in a daily workout. I recommend exercising in the morning. That way, if you get caught up in all the summer activities with the family, you won’t cheat yourself. Most importantly, have fun!
If you find yourself struggling with diets and are ready to take control of your health and life, please contact Ashvini Mashru, MA, RD, LDN, a Registered Dietitian Nutritionist, owner of Wellness Nutrition Concepts, LLC in Malvern, Pennsylvania, at (610) 648-6260 or [email protected]. To learn more about how Ashvini works to help busy women and families nutritionally and to schedule a 30-minute complimentary consultation with her, visit www.wellnessnutritionconcepts.com. Also available online are her latest e-books: 7 Easy Steps to Ignite Change to a New Healthy You, 101 Weight Loss Tips and Tips and Tricks to a New Thinner You.
This message is brought to you by Wellness Nutrition Concepts, LLC.
- Brussels sprouts and salmon photos: Nina Lea Photography
- Fruit photo: FoodiesFeed
