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Summertime Changes in our Eating, Drinking Options & Recipe Links to Our Favorites!

ByNicole Doria

Last week we ventured into Summertime Changes in our Eating & Food Environment. This week… can we talk about some of the good things that happen during the summer instead of all the things that we need to strategize for? It really is a great time of year for good food that can most definitely work with weight management. WELL, any food can work with weight management really. It’s all about the portioning and the frequency more so with calorie management. ANYWAY… Summertime!

Think about it! Think about all of the different grilled foods. Think about the cool pasta salad, fruit salad, and maybe even a fresh fruit parfait. There is so much flavor and freshness. We cannot just glaze over this… But we totally can make sure there’s a good glaze on that meat as it’s cooking LOL. I CANNOT HELP MYSELF. I AM WHO I AM.

Let’s think about some of the goodness that happens with the cooking changes like grilling…

Barbecuing & Grilling Foods

Grilling allows excess fat to drip away from the food as it cooks. This can result in leaner meals compared to frying or cooking in oil. It also tends to involve quick cooking times at high heat, which helps to preserve the nutrients in food better than methods like boiling. AND this can give food a rich flavor… this could help you cut back on needing to add more sauces and other calories for more flavor.

Recipes PS yes, I LOVE kebabs

Beef Cut Macros

One of the best parts of barbecuing and grilling for people who are working towards strength, training and muscle building… lots of protein possibilities!

For other protein macronutrient graphics, A Guide to Protein for Weight Loss.

Salads & Chilled Soups

Food tends to be fresher, lighter items like salads, antipasto, fruits, and veggies. And many salad ingredients, such as cucumbers, tomatoes, and lettuce, have high water content, which can help you stay hydrated too. And both of these options are typically easy to prepare, requiring minimal cooking (if any) and often just a quick blend of ingredients. This makes them a convenient option for when you don’t feel like spending a lot of time in the kitchen.

Recipes

Lighter Fare & fresh Fruit Desserts

Lighter fare typically contains fewer calories compared to heavier dishes, making them a great option for those looking to manage their weight or reduce calorie intake. AND these things are no where near low on flavor. Some of the fresh fruit desserts have such a wide variety of flavors and textures. From sweet berries to tangy citrus fruits to tropical delights like mango and pineapple… I love the summertime desserts.

Also, when possible, buy seasonal and local fruits & veggies. They will be fresher and taste better! And this can even be something that you do as an activity… find a farm that allows you to go and pick your own. Or explore a farmer’s market.

Recipes… Told you I LOVE kebabs

Picnic & Portable Foods

These foods are great because they are already portioned. It is much easier to moderate things that are portable because you have what you’re able to pack. Try to think outside of the box to keep these foods more interesting than what you can pick up where you are going to help avoid switching your mind for more convenient, satisfying options. Think sandwiches, wraps, salads, fruit skewers, veggie sticks with dips, trail mix, and more.

Recipes PS yes, I LOVE kebabs

Alcohol & Other Caloric Beverages

I first wanna say… I generally don’t drink much other than water & coffee. And when it comes to alcohol, I really don’t like giving people advice on what they do with or without it. We’re all adults and we all make our own choices. That being said, I do wanna give you some strategies to possibly moderating this as well as other caloric beverages because it will affect you, your body and your weight management. These are added calories that can add up pretty quickly.

  1. Do your best to eat well before consuming alcohol because it will help you manage the odd snacking that you may do once you start drinking and aren’t necessarily paying attention to what you’re consuming.
  2. Try to stick to simple drinks; alcoholic, milkshakes, smoothies, and all else. The calories within drinks can add up very quickly, especially when you have them along side of a meal or a snack. The more simplified they are, the better chance you have that they don’t have added calories.
  3. Pace yourself. You can easily do this by making a personal rule to drink a glass of water or a bottle of water in between each drink. This a simple way to be sure that you are staying hydrated and managing to consume less calories overall.
  4. Come up with a plan beforehand for you go to have an intention in place that you can stick to like 2 alcoholic drinks and then switching to water. You may not follow through, but there’s a good chance that if this is on your mind, you’re going to consume less than you would have previously.
More on Alcohol

Portioning Help On The Go!

One of the more difficult aspects of summertime events is portioning! I guide a lot of my clients to use Hand Portioning or The Plate Method as they head out to these different weekend events. It’s a much easier way of staying connected for all of the great socializing, but still being able to moderate with some kind of guidance.

Quick portion guidance
  • Most fruits and veggies are considered carbohydrates (some, like avocado, are a fat source).
  • One serving of vegetables is about the size of your fist.
  • One serving of fruit is about the size of your cupped palm.
  • One serving of protein is about the size of your palm.
  • One serving of fat from a fat-dense food (e.g., oils, butter, avocado) is about the size of your thumb.

Another big help: Mindful Eating & Food Environments for Weight Management

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  1. Pingback: Summertime makes this impossible! – always on my mind

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