How not to take a vacation from healthy eating this summer!
When we think about meals filled with carbohydrate often times our minds go straight to fall and winter holidays like Thanksgiving and Christmas. It’s important to remember that the summertime brings carb. Laden occasions as well! Meal planning is important all year round. Here are some tips to help you make healthy food choices this summer.
General Summertime Healthy Eating Tips
- Limit refined carbohydrates, foods such as white flour, sugary beverages, desserts, and candy.
- Eat appropriate portion sizes.
- Don’t skip meals.
- Drink lots of water – it will keep you hydrated and help lower blood sugars.
- Take advantage of the grill – it’s a low fat cooking method! Other healthy cooking methods include: baking, broiling, stewing, boiling, poaching, roasting, stir-frying, and steaming.
- Although fruit is a nutrient dense food it is also high in carbohydrate. Aim for 2 to 3 small fruit servings per day. Eating too much fruit will raise your blood sugar.
- Limit sweet cold beverages. Drinks such as lemonade, ice tea, smoothies, frozen beverages with or without alcohol often contain a lot of sugar.
- Take advantage of the nice weather! Activity lowers blood sugar. Take a walk, ride your bike, garden, play golf! More movement means better blood sugars.
Planning your Barbeque
Eat this: 1 medium baked potato with salsa & reduced fat sour cream (194 calories, 30g carb.)
Not that: 1 cup potato salad (385 calories, 30 g carb.)
YOU SAVE 164 calories!
Eat this: Grilled Asparagus (10 large spears) (46 calories, 10 g carb.)
Not that: 1 corn on the cob with butter (155 calories, 30 g carb.)
YOU SAVE 109 calories!
Eat this: 5 oz chicken breast without skin + 1 Tbsp BBQ sauce (163 calories, 5 g carb)
Not that: 5 oz BBQ pork ribs + 3 Tbsp (350 calories, 15 g carb.)
YOU SAVE 187 calories!
Drink this: Crystal light sugar free lemonade packet (5 calories, 0g carb.)
Not that: 12 oz regular lemonade (180 calories, 45g carb.)
YOU SAVE 175 calories!
Eat this: ½ cup vanilla frozen yogurt (117 calories, 15g carb.)
Not that: ½ cup vanilla ice cream (230 calories, 15 g carb.)
YOU SAVE 113 calories!
By eating simple healthy alternatives to your favorite BBQ food, you save a total of 768 calories and 75g carbohydrate. Make the smart choice!
What is In- Season in Michigan?
Fruits: Apples, Blackberries, Blueberries, Cantaloupe, Cherries, Grapes, Melons, Peaches, Pears, Plums, Raspberries, Strawberries, and Watermelon
Vegetables: Asparagus, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumbers, Eggplant, Green Beans, Greens, Lettuce, Peas, Spinach, Tomatoes, and Zucchini
Make sure to check out your local farmers markets for a variety of locally grown fresh fruit, vegetables, and herbs.