Slim summer menu ideas
Carolyn O’Neil is a registered dietitian and author of “The Slim Down South Cookbook.” Email her at carolyn@carolynoneil.com
Summer’s light and fresh menus serve up foods cooked on the grill surrounded by salads. The problem is that “light and fresh” doesn’t always mean light in fat and calories.
Many overly huge entrée salads can weigh in around 1,000 calories. Coleslaw, macaroni and potato salads are often loaded with mayonnaise. High fat ingredients add about 100 calories per ounce. When you pile on the cheese, croutons, bacon bits and salad dressing, you’ve probably eaten more calories than a burger with fries.
Slimming summer menus
- Look for menus that take advantage of summer's bountiful harvest of low-calorie nutrient-rich produce including tomatoes, cucumbers, field peas, peaches, basil, and all kinds of berries.
- Instead of ice cream or gelato, you'll save hundreds of calories per serving by choosing frozen desserts made with low fat or fat free milk. Sugar-free versions made with low-calorie sweeteners are an option as well.
- Think about your drink. Count 400 calories per 8 ounces of a Pina colada, margarita, or fruit daiquiri. Look for the "skinny" mixers made with no- or low-calorie sweeteners such as sucralose or stevia.
Healthful grilling
At restaurants, don’t be fooled by the fire. Grilled meats and fish are often slathered with butter or oil so request that your order be brushed lightly with oil. Avoiding the black char caused by flare-ups is important for good health, too. When proteins in meats are cooked at searing temperatures, carcinogenic compounds called heterocyclic amines (HCAs) can form. Registered dietitian, Sarah Krieger, spokesperson for the Academy of Nutrition and Dietetics said, “And emerging research suggests marinating meat for at least 30 minutes can reduce the formation of HCAs.”
Leaner cuts of beef are healthier choices but can be a challenge to cook.
Sam Huff, chef and owner of Sam’s BBQ1, in Marietta said, “Only rich folks ate high on the hog. Barbecue was for the tough meat cuts with long protein strands so poor folks had to figure out how to cook them slow and low.” Another tip for tenderizing leaner cuts of meat is placing a pan filled with liquid in the cooker. “It adds flavor and stops the dripping fat from causing flare ups,” said Huff. “I use whatever compliments. With pork I’d use apple juice, beef maybe some red wine and with chicken I use chicken stock.”
