Eating Healthy In Summer Easier Than You Think

Summer means it’s time for cookouts, providing feasts that could undo the benefits of all your careful eating and exercise.

Or maybe not.

“Of all the entertaining seasons, summer is actually the easiest one to eat in a healthful manner,” said Christine Palumbo, a nutrition consultant. “There are lots of opportunities to reach for fresh fruits and vegetables. Many hosts like to serve them as a refreshing part of a meal, and the produce is more plentiful this time of year.”

What’s more, Palumbo said, side dishes could be more troublesome to the waistline than the meat on the grill.

“There’s more danger in mayonnaise and oil-based salads than burgers,” Palumbo said. “Conventional potato salad is just loaded with fat, and lots of people drench their pasta salads in oil.”

A practical tip: “Take any salad you please. After all, cookouts are supposed to be fun. But only put a small amount on your plate. The first bite always tastes best.”

Eating lighter also allows you to participate in activities associated with the barbecue.

“If a softball or volleyball game isn’t planned, then offer to organize a yard game - even bean-bag toss - to get moving and avoid the temptation of eating and drinking more as you sit,” Palumbo said. “Even pushing a small child in a swing set can burn some calories.”

Exercising before a cookout is another way to cancel out the splurge. It revs the metabolism, especially if you do some form of weight-bearing cardiovascular exercise (walking, running, cycling) for at least 30 minutes.

But there’s one more element to the plan.

“Eat a little something on your way over to the party,” said Laurie Meyer, a registered dietitian in Milwaukee. “For example, an apple will curb your appetite a bit while providing the carbohydrates you need after exercise.

“Everything looks better when you are famished. Drinking about 8 to 16 ounces of water or some low-calorie beverage will leave you less starved.”

Meyer said she advises clients to offer to bring something to a friend’s cookout. That way you are assured of knowing one dish is low in fat.

Of course, most nutritionists recommend moderation rather than deprivation. If you want a bratwurst, go ahead, Meyer said. Just pick some low-fat sides to accompany the sausage. “The average hot dog has 13 grams of fat and 5 to 6 grams of protein,” she said - little to recommend it, nutritionally.

Palumbo is no fan of the flavor of turkey, tofu and other low-fat hot dogs on the market, though she does suggest them for kids who “adore hot dogs” and won’t each much else.

“Chicken or fish is the best choice on the grill,” she said. “Burgers have less fat than regular hot dogs or sausages - and are better than a lot of the salads - particularly because the fat of a burger can drip away on the barbecue.”

Here are some other tips from Palumbo:

Eat slowly. Allow time for the signal to come from your stomach to the brain that you are full.

Socialize. Mingling with your friends, playing with the kids or participating in an activity keeps you away from the appetizers or dessert.

Nibble on vegetables and skip the chips and peanuts. Keep fatty dips to a minimum. Try baked tortilla chips with salsa instead.

Quietly split your favorite dessert with someone - and don’t be fooled by carrot cake, which is one of the sweets highest in fat.