How to eat healthy in the summer

Tips and tricks for healthy eating during the winter holidays are common. But healthy eating requires diligence year-round, and summertime brings its own challenges, even for the healthiest of eaters.

Your best bet for making healthy food choices going into any situation is to make a plan. Scope out the situation ahead of time so you know what you’re getting into, formulate a plan and stick to it.

Cookouts and barbecues

Summertime in the Pacific Northwest usually means grilling something.

When you’re trying to eat healthy, avoid bratwurst, pork ribs and marbled steaks. Watch out for starchy, high-fat side dishes such as potato salad, macaroni salad, corn on the cob and chips, as well as sweets like cakes, cookies, pies and ice cream.

Instead, choose grilled lean meats (fish and other seafood, chicken, lean burger patties) and grilled nonstarchy veggies or a green salad on the side for a satisfying and healthy combo.

If you’re attending a small outdoor gathering with family or friends and are worried about the options, offer to bring a side dish of your own so you’re sure to have something tasty and healthy to eat. A green salad, raw veggie platter with yogurt dip, or fresh fruit plate are always crowd pleasers.

Travel and vacations

The plan — pack it with you or stock up when you get there.

On a road trip, pack a snack cooler with water, veggies, fruit, nuts, bite-size cubes of cooked chicken, whole grain crackers and so on.

On the plane, bring nuts, packaged dried fruit, whole grain pretzels or protein bars — or pick up a salad at an airport cafe near the gate. Bring an empty water bottle to fill up once you get through security, or plan to buy a big bottle near the gate.

Also, know your destination. Is there a kitchenette available in your hotel room, or just a refrigerator and microwave? Plan to stop at a grocery store on the way to your hotel/cabin/campground and stock up with healthy foods that you’ll need for your stay.

Liquid calories are sneaky

From blended macchiatos to fresh-squeezed fruit smoothies to craft beers to margaritas, tasty summer drinks often contain a surprising number of calories. A piña colada may run 500 calories — that’s more than most people eat in a meal!

Liquid calories don’t feel as satisfying to the body as solid foods, so we tend to not take these calories into account when we’re doing a mental tally of our food intake for the day.

Alcoholic beverages can be double trouble. Not only do they tend to be high in calories, but they also reduce our ability to eat mindfully, and they make it all too easy to say “yes” to that basket of fries your friend just ordered.

More tips for healthy summer eating

If you decide to indulge and deviate from your healthy eating plan at any summertime event, remember that it’s OK! Just make it a “planned lapse.”

• Choose mindfully. Scope out the choices and pick the ones you really want to try. If going to a special-occasion outdoor dining spot just wouldn’t be the same without your favorite dessert, then by all means, eat dessert! Enjoy it, savor it and make it a highlight of your celebration.
• Watch your portion sizes. Can you split that ice cream sandwich with your niece? Or savor one of Uncle Joe’s famous BBQ ribs rather than filling up on two? Eat slowly and mindfully, and enjoy your food. You may be surprised at how satisfying smaller portions can be when you take your time while eating them — at least 20 to 30 minutes.
• Have a plan to get back on track after your lapse. Without a plan, lapses can turn into long-term relapses and unhealthy eating patterns. Be specific about when, where and what you’re going to do to get back on track after your lapse. For instance, “I’m going to eat whatever I want while I’m on our road trip next weekend. But when I get home on Monday morning, I’m going to make my usual healthy breakfast of two scrambled eggs with bell peppers and feta cheese, plus half a cup of blueberries on the side.”

Try these healthy recipes at your next summer cookout

Grilled teriyaki kebabs (serves 2-4)

• 4 oz chicken (cut into chunks)
• 4-8 large prawns
• Veggies of choice, cut into chunks: bell pepper, onion, mushrooms, cherry tomatoes, zucchini
• 4 bamboo skewers (pre-soaked in water)
• Sugar-free teriyaki sauce

Load up 1 oz chicken, 1-2 prawns and veggies onto each skewer. Brush with teriyaki sauce. Grill until cooked through, turning as needed.

Caprese salad on a stick (serves 2)

• 6 toothpicks
• 6 cherry or grape tomatoes
• 6 mozzarella balls
• 6 fresh basil leaves
• 1 Tbsp extra virgin olive oil (optional)
• Freshly ground black pepper (optional)

Skewer one tomato, one basil leaf and one piece of mozzarella on each toothpick. Drizzle each with a few drops of olive oil. Dust with pepper. Serve and enjoy!