Healthy Alternatives
Enjoy summer favorite foods without the guilt.
by Rachel Howard-Collins
Ahh, summer - a time for baseball games and backyard barbecues with friends and family. It’s a time to enjoy the luxury of long, sunny days and balmy nights.
But how does one avoid adding to the waistline with all these celebrations?
Rather than skipping all the celebrations, April Jimenez, an Army wife at Fort Campbell, Ky., and registered dietician for the past seven years, has several suggestions for making those summertime parties more bikini-friendly.
“You don’t always have to eat everything fat free or low calorie,” Jimenez said. “It’s okay to eat the ‘real stuff’ sometimes, just do so in moderation.”
Summer faves-lighter alternatives
However, several substitutions are available, if calorie-cutting is a priority, Jimenez said.
For the hot dogs and cheeseburgers on the grill, Jimenez said to look for low-fat options.
“When it comes to hamburgers, always choose lean ground beef,” she said. “If adding cheese, then consider adding a stronger cheese with more taste but in a smaller portion. Feta cheese works well. You can also choose low-fat cheese. Adding fillers such as tomatoes, onions, pickles and lettuce make a burger taste better and is a great way to eat more veggies.”
For potato salad, consider brushing white or sweet potatoes with olive oil, Jimenez said. Wrap them in foil and throw them on the grill over medium heat until fork-tender. Or alter the potato salad recipe.
“By all means, make a potato salad – a cookout wouldn’t be the same without it – but use low-cal mayonnaise instead of the full-fat version,” she said.
For corn dogs, consider making your own.
“The key to a healthier corn dog is making it at home using fat-free wieners, rolling them in a low-fat cornbread recipe, and not letting them soak in the oil they are cooked in too long,” Jimenez said. “Promptly cook [them] and serve to avoid absorbing so much oil.”
Summer fruits/veggies saves calories and cash
Summertime is a great time to try fresh fruits and vegetables because many are in season during the summer and early fall. And buying fresh fruits and vegetables does not have to break the budget.
“The reality is, fresh produce gives you some of the best bang for your buck,” said Katherine Tallmadge, registered dietician and spokeswoman for the American Dietetic Association. “In fact, in June 2008, the U.S. Department of Agriculture’s Economic Research Service studied the prices of produce throughout the country. They concluded a person needing 2,000 calories per day could meet the dietary recommendations for fruit and vegetables for under $2.50 per day.”
That’s cheaper than the daily latte from the local coffee shop, and the fruits and vegetables provide vital nutrition.
“Some people don’t mind paying 75 cents for a soft drink but would object to paying 75 cents for an apple,” Tallmadge noted. “There’s a perception that these aren’t important foods, that they’re side dishes. But plant foods such as fruits, vegetables, legumes and whole grains are the foundation of a healthy diet.”
Summer Veggies Added
Unsure of how to add vegetables to the menu? Consider a salad featuring summer produce, like tomatoes, fresh lettuce, peppers and cucumbers.
“Salads always make a good choice because of all the raw vegetables,” Jimenez said. “Salads can also be tailored to your taste; they fill you up yet they don’t weigh you down. Instead of eating large pieces of meat with starchy sides, try eating strips of the meat (about half the portion) on a green leafy salad.”
When Jimenez cooks, she has a few tricks for making dishes healthier.
“I don’t add salt but instead use spices,” she said. “I don’t even keep a salt shaker available. I buy high quality non-stick pans that don’t require as much added fat. I try to use healthy oils such as canola or olive oil.”
For someone to determine how many daily calories to eat, Jimenez recommended consulting a registered dietician.
“There is usually one available at every military installation as well as any local hospital,” she said. “Check with your primary care provider to refer you to one. A registered dietitian will be able to assess your nutritional status, provide a meal plan based on your preferences, and give you the tools to make your own meal plan out at home.”
Did You Know?
• One hot dog has almost 250 calories and 14.5 grams of fat
• One cheeseburger weighs in at about 600 calories with 33 grams of fat
• Potato salad comes with 358 calories and more than 20 grams of fat in a one-cup serving
• A corn dog and potato chips will serve up 610 calories and about 30 grams of fat.
*according to www.thecaloriecounter.com.