|Slimming summer swaps|
Slimming summer swaps
By Alyssa Rolnick RD, MHSc.
The summer season is all about gatherings with family and friends and that often means food, food and more food – and alcohol. But beer, burgers, and ice cream don’t have to be your only choices. This summer go for lighter summer meals and treats and stay active to help keep your waistline in check. Here’s how:
Instead of hot dogs… make these homemade beef kabobs. They can be enjoyed in a bun just like a hot dog and topped with anything from shredded, dark-leafy lettuce to grilled red peppers. For those must-have hot dog lovers, try chicken, turkey or vegan varieties that are lowest in sodium. Compare our beef kabob at 7 g fat and 188 mg sodium with a regular beef hot dog at 5.1 g fat and 670 mg of sodium.
Instead of hamburgers… try making salmon, turkey or Portobello burgers. Watch out for saturated-fat and high sodium toppings such as bacon, mayonnaise or ketchup; think outside of the box and try guacamole spread, caramelized onions or sautéed tomatoes on your burger. Stick to one, palm-sized patty, omit the cheese and enjoy on a whole-grain bun. Compare a plain single patty cheese hamburger at 15 g of saturated fat and 500 mg of sodium with a vegetarian patty at 4 g of unsaturated fat and 411 mg of sodium.
Instead of high-fat potato salad… choose dark-green leafy salads as much as possible. Watch high-fat toppings such as creamy dressings, bacon bits and croutons. Choose bean or pasta salads in light vinaigrette dressings loaded with crisp raw vegetables. Rather than creamy high-fat potato or macaroni salads on a picnic or at a BBQ, try our recipe for this delicious brown and wild rice vegetable salad. Compare 125 mL (1/2 cup) of standard potato salad at 15 g of fat and 579 mg of sodium with 125 mL (1/2 cup) of our own brown and wild rice vegetable salad at 1 g of fat and 118 mg of sodium.
Instead of fries or chips… enjoy raw, crunchy vegetable crudités or grilled vegetables drizzled with balsamic vinegar. Throw some pineapple on the barbeque and enjoy it along side your chicken or fish. If you still want to have potatoes, try our recipe for grilled or roasted lemon potatoes. Compare them at 3 g of fat and 12 mg of sodium for 250 mL (1 cup) with a small bag of plain potato chips at 15 g of fat and 229 mg of sodium.
Instead of fatty coffee drinks… quench your thirst with water. Add some sliced lemon or lime to make it more pleasing. For those coffee shop lovers, instead of full-fat iced coffee drinks opt for non-fat milk and skip the whipped cream topping. Where possible, choose fresh fruit smoothies or brewed iced teas that are full of antioxidants. Watch out for high sugar content and large portion sizes. Try our recipe for this satisfying homemade cold coffee drink. Compare a 250 mL iced coffee drink at 200 calories and 9 g of fat with our drink at 70 calories and 0 g of fat.
Posted: August 2011.