Along with warm summer weather comes barbeques, picnics, and a host of other occasions to enjoy fun summer foods. But many of those tasty summer eats are chockfull of fat, calories, and unhealthy ingredients that can lead to weight gain and poor nutrition. Does that mean you can’t have fun eating this summer? Not at all. Substituting healthy choices for those less nutritious favorites can be just as satisfying and will help keep the body in tip-top, summertime shape.
Hot Dogs: From Old Fashioned to Healthy Franks
Who doesn’t like a good, old-fashioned hot dog in the summer? Unfortunately, hot dogs have gotten a bad rap, not only for their sodium nitrite, a preservative linked with cancer risk, but also because they’re high in fat and sodium. But don’t be too quick to exclude them from the menu. Healthier franks are available and can be just as pleasing to the taste buds. Look for hot dogs that are uncured or contain no added nitrites or nitrates, organic, and low in sodium. For a low-fat option, try turkey or chicken franks, like Applegate organic chicken hot dogs.
Move Over Potato Salad
A classic summertime side dish, potato salad – even in small portions – is high in fat and calories, thanks to it’s main ingredients, potatoes and mayonnaise. The good new is, there are many other side dishes today that are bursting with flavor and contain less fat and calories than potato salad. Heart-healthy olive oil-based veggie salads are good choices. Try nutrient-rich Tabbouleh salad, a tasty Middle Eastern side dish made with bulgur, tomatoes, green onions, parsley, mint, lemon juice, and olive oil.
Substitute Fruit Kabobs for Fruit Pies
For many people, a summer picnic isn’t complete without a fruit pie to end the meal. But while popular summertime fruits, like strawberries, blueberries, and peaches, go great in pies, they also become loaded down with sugar and calories. Try lightening up dessert with fruit kabobs instead. Thread berries and chunks of nectarines, plums, pineapple, and other favorite fruits onto wooden sticks. Serve with a yogurt dipping sauce. Fruit kabobs make a great side dish, too.
A Healthier Ice Cream
Ice cream is another favorite summer dessert that can quickly pack on the pounds. Although low-fat and fat-free ice creams are available, many of them contain artificial sweeteners and other harmful ingredients. Sorbet, on the other hand, can satisfy a frozen treat craving and pack a nutritional punch. Made with water sweetened with fruit juice, sorbet is naturally fat free. Or opt for gelato, another flavorful frozen treat that contains protein as well as vitamins and minerals – and far less fat than ice cream.
Revise Classic S’Mores
Although s’mores may seem like a harmless indulgence, they weigh in at approximately 140 calories apiece (and who eats just one?) and offer little in the way of nutrition. Why not substitute a scoop of grilled banana for those processed, sugary marshmallows and a piece of antioxidant-rich dark chocolate (preferably 60% cacao content or more) for that milk chocolate bar? Place between two squares of whole wheat graham crackers, and enjoy this healthful version of classic s’mores.
When it comes to summer foods, there’s plenty to love. But finding healthy substitutes for old-time favorites can make summertime eating more nutritious and every bit as satisfying. Try any of the above ideas and see.
Susie Yakowicz - Susie Yakowicz is a Minnesota freelance writer whose work has appeared in dozens of publications for children and adults.
