Summer Nutrition Tips
Oh the colors are popping!! From the ruby red strawberries, deep green trees and lawns around us to just seeing blue bird skies and bright sunshine spreading warmth and giggles abound…. Summer is HERE! And what a glorious and wonderful time to have your healthy eating hat on! Here are 3 tips to increase the summer healthy quotient to easily balance out that extra trip to the local ice cream joint.
Tip 1: The grill is already out and hot, don’t forget it’s not just for meat! Grilled veggies and fruit are so simple. While kabobs make it look fancy and fun (which 100% they are), they can also be a lot of work. Think about using a grill pan with holes in the bottom, cut your summer squash and zucchini length wise or peppers and onions extra chunky to avoid it falling through the grate. And did I mention peaches or nectarines? Just cut those in half, place directly on the grate flesh side down for a few minutes. The natural sugar plus heat will produce a caramelized masterpiece!
Tip 2: Where are the beans?? Typically here in the US Midwest, beans or legumes to be more specific, are reserved for winter chili and 3 bean salad in the summer. And while that picnic side is great, there’s so many places that legumes could and should be added. After all we should be eating 3, half- cup servings PER WEEK! So rinse off your favorite can of white, pinto, northern, black, kidney and/or garbanzo beans and toss them into a lettuce or pasta salad. You can also crisp them off in the oven (425 degrees, single layer, season with your favorite spices, bake for 20-30min) then pop them right into your mouth as a fun snack throughout the day.
Tip 3: Since extra trips out for ice cream are inevitable during summer, the best way to be healthier is to keep it simple. For instance, a small soft serve cone has around 250-300calories depending on the flavor. However, if you add blended brownies or candy (or BOTH) you can easily hit the over 700 calorie marker, and that’s still for a SMALL (a large can be over 1000 calories). Also, keep in mind that if you are not scooping, you may give up control of what constitutes a small. A favorite local creamery may wow you with their small, but that also means they’re giving you 2 cups of ice cream in that little cute bowl versus the 2/3 cup serving size. That can easily be a difference of 660 calories (cute “little” bowl) vs 220 calories (measured portion size). Whatever you decide, be sure to savor it and enjoy the company of any friends you are with, or the peace and quiet all on your own.
No matter how you tackle this summer, enjoy the glory and sunshine surrounding you. And don’t forget to wear sunscreen.
