Summer rules! Time to wind down, wear shorts and dine outside. Foods lighten up too. Summer’s arrival issues in a new crop of menus that feature more salads, grilled entrées, cold soups, frozen drinks and fruit for dessert. Because summer fashions bare more skin, there’s more demand for diet-friendly dishes. The problem is that “light and fresh” doesn’t always mean light in calories.
Summer salads
Whether you’re tossing your own or eyeing the salad section on a menu beware of large entrée salads. Many can weigh in around 1,000 calories. So chances are when you pile on the cheese, fried chicken, croutons, bacon bits and salad dressing, you’ve probably eaten more calories than a burger and fries. Check nutrition information listed on many restaurant websites.
The principle ingredients in a salad are supposed to be fresh, raw vegetables, which are low in calories, a good source of fiber to keep you feeling full. Pick veggies in lots of different colors to contribute a wide variety of nutrients to your diet. Add a total of 3 to 4 ounces of lean proteins such as boiled egg, grilled chicken or steak, steamed shrimp, seared tuna or deli sliced roast beef, turkey or ham. Accessorize with a few nuts or small amount of grated Parmesan or crumbled goat cheese.
Slimming summer menus:
Enjoy summer’s bountiful low-calorie nutrient-rich harvest including tomatoes, cucumbers, field peas, peaches, basil and all kinds of berries. Did you know that the vitamin C in produce is essential for building collagen for healthy skin? Another summer beauty tip.
Avoid cream-based cold soups and go for choices chock full of vegetables such as gazpacho. Fruit soups, from melon to strawberry are delicious and nutritious summer menu additions, too.
Go easy on the mayo. Many summer “salads” are loaded with mayonaise-based dressing which can add 100 calories per tablespoon to the mix. Choose chicken, shrimp, potato, slaw and pasta salads dressed with vinegar and a little olive oil.
Think about your drink. Pina coladas may be popular poolside, but the high-calorie content really doesn’t pair well with a bikini! Count 400 calories per 8 ounces of a pina colada, margarita or fruit daiquiri. Opt for “skinny” mixers made with low-calorie sweeteners such as sucralose or stevia. Or for less than 100 calories per 8 ounces choose a light beer, vodka and soda with spritz of fruit juice or a rum and diet cola.
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