Balancing Summer Celebrations and Nutrition
By: Tracy Pritchard (MS, CNS, LDN)
As the warmer weather moves in, many are looking forward to summer celebrations. This may include graduation parties, weddings, BBQs, and other social events such as grilling out with friends. Sunny days often seem like a mini vacation and it’s a wonderful time to catch up with friends and family. Often times as our schedules relax a bit so do our nutrition habits. This is no surprise since we all know traditional summer fare often includes hot dogs and burgers, mayonnaise laden dishes, alcoholic or sugary drinks, and ice cream.
Perhaps we can balance celebrations and indulgences with nutrient dense choices that support our health goals. Each person has to decide how they want to balance celebrations and quality nutrition. This is a great opportunity to avoid an all-or-nothing mentality when it comes to following a nutrition plan. If you know your friends will be enjoying s’mores by a campfire one evening, you can prepare accordingly instead of trying to juggle temptation and social pressures. Each of us may choose a different approach to this and choose strategies like having a balanced dinner before attending the party, skipping alcohol in favor of a smore, or perhaps sharing a smore with a friend.
One way is to take the focus off of the food and place it on relaxation and time outdoors with friends and family. The same mindful eating principles that are helpful through all the winter holidays apply here as well as we enter a season of parties, picnics, and potlucks:
*Do not arrive at an event starving, you will be more likely to indulge. Have a healthy snack prior to arriving to help you make more mindful choices. Choose snacks with protein, fiber and healthy fats to keep you satisfied. Some simple choices may include mixed nuts, vegetables with guacamole or hummus, Greek yogurt with berries, or apple slices with peanut butter. Produce with a high water content such as berries, watermelon, cucumbers, tomatoes, celery and bell peppers will serve as a healthy snack that will also contribute to staying hydrated.
*When there are a lot of options, choose your favorites and balance your plate with vegetables, fruits, and lean proteins. Stay mindful of portion sizes.
*Savor your food and slow down. Give yourself time to enjoy the flavors and aromas. Be aware of distractions and try not to eat mindlessly.
When you think about your favorite picnic dishes, get creative to renovate them with a healthy spin. Have an open mind as you swap out mayonnaise for plain Greek yogurt, soft drinks for sparking water, or cookies for frozen fruit pops. Try some refreshing watermelon or some frozen grapes to satisfy your sweet tooth. You may also choose to experiment with some new recipes so you can share something that you would also like to eat at a get together. It is very likely that others will appreciate your thoughtful and nutritious contribution. If you need some inspiration check out your local farmers market for some fresh produce and find a new recipe to try. Think about using whole foods to bring some color, nutrients and balance to your summer celebrations.
Tips to enjoy gatherings:
· Replace foods high in sugar, salt, and fat with 100% whole grains, fruits, vegetables, lean meats and seafood. Heavy and greasy foods can weigh you down and make you feel sluggish in the heat. One example would be swapping out hot dogs and hamburgers for chicken thighs or turkey burgers.
· Throw some fruit and vegetables on the grill. Fruit and veggie trays are always a great option, and you can even take it up a notch by grilling asparagus and veggie kabobs or peaches and pineapple on the grill.
· Include physical activity – this may include playing corn hole, spike ball, setting up a scavenger hunt or just going for a walk after the meal.
· Stay hydrated – include water instead of juice sodas, juices, and alcoholic beverages. Caffeinated drinks can lead to hydration and are often high in sugar and calories. Try alternating alcoholic beverages and/or caffeinated drinks with water. In addition, try grabbing water when you feel hungry. Often times we think we are hungry but we are actually thirsty. Consuming enough water may curb your hunger and have you eating less. You can make water more fun by adding sliced fruit or fresh herbs to a pitcher of water, or try using frozen fruit instead of ice to flavor and cool plain water.
· Remember to keep food safe – use the four food principles: clean, separate, cook, and chill. Be sure to wash your hands before handling food and sanitize food preparation surfaces. Next, be sure to keep uncooked meat, poultry and seafood separate from cooked foods and fresh produce. Use different cutting boards, plates, and utensils for cooked and uncooked foods. Use a food thermometer to ensure foods are cooked thoroughly.
Summer provides a wonderful opportunity to be with our friends and family outdoors while making memories. Use some of the tips above to make your summer get togethers not just happy but also healthy!
Featured Recipe
carrot apple slaw with cranberries
Ingredients:
1/4 cup unsweetened dried cranberries
1/4 cup very thinly sliced red onion
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
8 ounces carrots, peeled and thinly sliced into 1/4-inch strips
1 Granny Smith apple, thinly sliced into 1/4-inch strips
1 tablespoon chopped fresh mint
1/4 teaspoon sea salt
2 tablespoons extra-virgin olive oil
1 tablespoon slivered almonds, toasted
Instructions:
Put the cranberries, onion, 1 tablespoon of the orange juice, and the lemon juice in a small bowl and stir to combine. Let sit for a few minutes to allow the juices to penetrate the cranberries and onion.
Put the carrots, apple, mint, salt, cranberry mixture, and remaining 2 tablespoons of orange juice, and salt in a large bowl and toss gently to combine. Drizzle with the olive oil and toss again. Scatter the almonds over the top.