Guest Blogger Susan Kalish, R.D.
Summer has officially started and the grills and fireworks are being lit! July 4th celebrations are starting and this season, just because your social calendar is expanding, doesn’t mean your waistline has to as well. Here are a few tips and tricks to help you enjoy those summer time BBQ’s without packing on unwanted pounds.
Eat like a vegetarian, even if you aren’t one. If you are vegetarian, or are considering a plant based diet (whether it is for your health, love of animals or the environment), it’s a great opportunity to explore the world outside of a typical high fat burger. Opt for a veggie burger, refreshing summer green or bean salad, grilled vegetables and or enjoy the crudités with fresh salsa (and skip the creamy dip).
Skimp on the sides. The side dishes are usually loaded with mayo and mystery sauces that are packed full of calories – such as potato salad, coleslaw and pasta salad. Try your own spin on the side dishes by bringing an accompaniment that tastes good and is good for you. Give my summer bean salad a try (recipe is below). Be creative and experiment with your own favorite vegetables and seasoning substitutes. It’s not to say you can’t have your old family favorites, but if you really want to have Aunt Ethel’s famous potato salad, remember to watch your portions!
Go Back to Basics. When in doubt, stick to the tried and true. If you can’t bring your own options or they aren’t available at the party, just go back to basics. Chop up a large veggie based salad, grilled chicken or fish and include fruit for dessert. Remember not to embellish the salad with excess dressings or the burger with extra cheese! Take advantage of the beautiful weather and get moving outdoors! Beginners and experts alike can enjoy a nice walk or bike ride, especially on days where you know you might want to indulge. Just make sure you wear SPF and drink plenty of water to stay cool and fit!
Limit Alcohol. Empty calories in alcohol will add up fast. On top of the calories, you are at greater risk for dehydrating or making poor dietary choices. Fill up on higher fiber foods (especially seasonal fruits and veggies), which are lower in calories and will help you stay satisfied and healthy.
Making a party at your home is always the best way to ensure the foods you are eating work for your specific needs, whether the goal is calorie control, health promotion, or just to suit your preferences. When hosting a party at home, you can sneak in healthy choices for you that are also crowd pleasers for your guests. I prepare traditional dishes using low-fat dressings or mustard in place of mayonnaise, or use leaner meat (or vegetarian) selections for family parties. Even those who usually pride themselves on avoiding healthy choices might appreciate some more adventurous selections! Friends and family members who are calorie and health conscious, will certainly note and appreciate your efforts.
If you’re attending a party where there may not be healthy choices available, then bring your own creative entree or dessert. You can be a gracious guest and be guilt free by bringing the quintessential dessert, and my personal favorite, sliced watermelon. Juicy seasonal fruits are a natural healthy treat! Remember, you can enjoy your entrée and everything before and after without the weight (literally or figuratively) of guilt on your shoulders this grilling season. Your hostess, guests, and certainly your figure will appreciate it!
Summer Bean Salad
Ingredients:
- 1 15 1/2 ounce can chick peas (garbanzo beans), drained
- 1 1/2 cups grape or cherry tomatoes, halved
- 1 ½ cups cucumbers, sliced or diced
- 1/4 cup red onions, sliced or diced
- 1 tbsp olive oil
- 2 tbsp balsamic vinegar
- Garnish with finely chopped fresh mint, parsley or cilantro
- Seasonings (optional)
Preparation:
Combine all ingredients and mix well. Refrigerate.
Serves 6
Nutrition Analysis/Serving:
150 calories, 4 g fat, 22 g carbohydrates, 6 g fiber, 7 g protein
nutritiondata.com
