Smart Summer Eating

The good news: It’s cookout season! The bad news? Nothing derails a healthy diet quite like a party. 

I remember during my first pregnancy, I was scheduled for the blood sugar test on the Monday after our family reunion weekend.  I had enjoyed many desserts and sugar laden drinks.  Sure enough, I did not pass the test!  I realized that the week leading up to the test I had not been able to eat the way I usually do so I asked the doctor for a “do-over.”  After a week of healthier eating, the next glucose challenge test turned out fine – thank goodness! 

For some great recipe ideas this Clean Eating Guide has 25 great cookout recipes to enjoy.

Here are six tips to help you stick to your smart wellness goals during summer picnics.

Eat a rainbow of sides

Take it easy on the mayo-heavy “salads” that are so popular at picnics (think egg- and potato-based) and instead go for the colorful fruits and veggies showcasing nature’s bounty.

Here are some top picks for summer fruits and vegetables:

• Berries: Eat the rainbow! Strawberries, blackberries and blueberries are low in sugar and high in fiber.

• Watermelon: The quintessential summer fruit, watermelon is full of water and fiber, which means it’s hydrating and filling.

• Cucumbers: The little green guys are full of water and fiber, but with minimal calories.

• Zucchini and summer squash: These garden staples are high in fiber an flavor. I especially love them grilled.

Eat before you go

Nervous about your ability to pass up bowls of chips and pans of bars in the heat of the moment? Eat something healthy before heading out the door, which decreases the likelihood that you’ll overindulge.

Bring the healthy food with you

You never know what is (and isn’t) going to be available at someone else’s potluck, so if you are asked to bring a contribution choose a healthy recipe that you love — something to help you steer clear of the potato salad and the homemade cookies. To keep it simple, veggies and dip or fresh fruit salad are always winners.

Set your strategy

Before you hit up the food table, take some time to think through your approach and come up with a game plan for how you’ll fill your plate. If you can, stand back and look at what’s being offered, and you’ll be more likely to make smart choices.  If there is something you really love that is not super healthy, just take a smaller portion. No problem!

Make your main course count

When it comes to entrees, your healthiest option is lean, grilled meat without a lot of sauce or additional bun.  Chicken, fish and seafood are all great choices.

Be Smart About Beverages

Hot weather can be dehydrating, so maintain your water intake throughout the day — ideally about 64 ounces a day, or four water bottles.

Sodas, juices, sports drinks, and alcohol are all calorie-laden and, importantly for summer, they’re also less hydrating than water. Pure water can be infused with fresh fruit or some cucumber slices to add a little fun and flavor.