Let’s eat healthy this summer
It’s officially summer, and you’ve probably already fired up the grill, been invited to a picnic or are planning your Independence Day gathering menu. How can we possibly think of dieting or sticking to a healthy eating plan when so much of our favorite summer food is stuffed with sugar, starch and other things that aren’t good for us?
Richard Sitter, dietitian lead at Allegheny Health Network’s (AHN’s) Bariatric & Metabolic Institute, has the answer and some delicious ideas on how to enjoy summer vacation and party while still staying healthy.
“It is very common for food to be the center of our social lives, between eating out at restaurants, summer celebrations, cookouts and everything in between,” says Sitter. “Having a plan when it comes to these situations can make all the difference. When it comes to general healthy eating, a balanced meal goes a long way.”
That means a plate typically made up of a lean protein with a fruit and/or vegetable and a serving of starch. This balance ensures you are providing the body with proper nutrition as well as feeling satisfied. Sitter recommends aiming for three balanced meals daily to keep the body nourished and satisfied, and suggested trying some of the recipes on the website, Eating Well, at .
Restaurant rules
When dining out, looking at the menu ahead of time to have an understanding of the options available can be beneficial especially when going somewhere new.
“Even if it’s a ‘typical’ spot, look at the menu ahead of time with fresh eyes to see what healthy options may be available,” Sitter said. “Often you will notice there are some great lean protein options from chicken, steak, pork, fish or turkey. You normally have the choice to add a vegetable as well as a starch. If you do choose to have a starch with the meal, aim for a non-fried option more often: rice, pasta, baked potato/sweet potato or simply choose a second vegetable.”
Another tip: Try not to miss meals leading up to your eating engagement. This will allow you to control your appetite when it comes to choosing your food options rather than your appetite controlling you.
Vacation rules
Eating healthy while on vacation can be difficult for a variety of reasons. You may be going somewhere unfamiliar, you don’t always have a kitchen, grocery shopping is not common, eating out is more prevalent, and there is a desire to try new things.
“It’s common to see people giving up their healthy eating habits while traveling to make things easier,” Sitter said. “In all reality, eating healthy while traveling does not have to be too complicated and it can even help you save money. As usual, it just takes a little bit of planning.” When traveling, consider your lodging. Are you staying in a hotel or vacation rental?
“Personally, I prefer an Airbnb to have access to a full kitchen, allowing you to use the stove/oven and refrigerator,” Sitter said. “Surprisingly it’s often around the same cost of a hotel if not cheaper. When planning my stay, I like to see if there is a nearby grocery store to stock up on some convenient breakfast and lunch options. This allows you to not eat every meal out and in turn save money.”
Keeping grab-and-go food options on hand can make it easier to avoid missing meals as well making sure the meals can keep up with busy vacation plans. Grab-and-go proteins can range from cheese sticks, yogurt, cottage cheese, tuna or chicken packets, hard-boiled eggs, protein bars and protein shakes. Even a rotisserie chicken can make lunches easier. If you can’t make it to the grocery store, using apps like Instacart can allow for the groceries to be delivered to where you’re staying.
Dinner is typically the more exciting meal on vacation and often involves eating out. This is where he advises falling back on his rules for restaurants.
“If you do indulge, especially on those pesky yet delicious desserts, do not feel guilt or shame,” Sitter said. “Remember this is a special occasion. Try to be mindful and not overdo it. Consider sharing the dessert with a friend.”
Picnic pitfalls
Cookouts are such a big part of summer fun, but picnic foods can be filled with mayonnaise, potatoes, sandwich buns and sweets. This makes it tricky to navigate when it comes to making healthy choices, but it can be easier than you might expect.
“Most cookouts are centered around different proteins from burgers, chicken, ribs and so forth,” Sitter said. “We can also expect many starchy sides: potato salad, macaroni salad, macaroni and cheese, etc. One easy way to balance a meal is to bring a ‘healthy’ side or two to share with the party. This can range from vegetables to throw on the grill or even some vegetable skewers.”
For something cool and refreshing, a salad or fruit salad can make a nice addition to any cookout or picnic. This way you can still balance your plate with a lean protein and a fruit and/or vegetable.
To see what is in season, visit your local farmer’s market. You’ll likely find broccoli, asparagus, cauliflower, mushrooms, onions, snow peas, strawberries, corn, summer squash, tomatoes, kale, cherries, and cabbage in season. Sitter’s farmer’s market favorites include local foraged mushrooms, garlic and garlic scapes (look this one up if you haven’t heard of it – great for stir fries!), napa cabbage, bok choy, salad/kale greens, honey, microgreens, and farm-fresh eggs. “When it comes to summer seasonal dishes, I love adding seasonal fruit to my yogurt with shaved almonds,” he says. “The most important thing is to have fun, try something new and enjoy what you’re eating!”