The Practical Nutritionist, LLC
Audrey J Pellegrino, Med, MHN
Celebrate the Fourth not the Fat!
Summer is a wonderful time, especially here in the Newfound Area. It seems that we are always doing something outside and getting together with people we haven’t seen during the winter. We also tend to feel healthiest during the summer, but this may not be the case with our diets. Favorite summer menus include a juicy grilled burger, chips, coleslaw, potato salad, ice cold soda, watermelon and ice cream during the summer.
I know and you know that it is next to impossible to give up your favorites for longer than a few days (on national average). However it is possible to make small changes and small changes add up to large ones which can have an effect on your health, either positively or negatively.
This summer, when you cannot resist that burger (and try to keep burgers for special occasions), start with a lean beef (90% or better), put it on a whole grain bun and make sure that you pile the lettuce, greens, tomatoes, onions and peppers on it. This will make the burger irresistible and you are also eating two servings of whole grains and a large serving of vegetables.
Once you have your burger fixed don’t forget the coleslaw. Coleslaw is actually a very healthy food. Cabbage is high in Indoles a type of photochemical that is being researched as an anti cancer substance. It is also high in the nutrients chlorophyll, folic acid, selenium and vitamin C. To keep coleslaw healthy, limit your mayonnaise to 2 Tablespoons and add 1 Tablespoon of olive oil and 1 teaspoon of your favorite vinegar or lemon juice.
It has been proven over and over that a good potato salad can make or break a picnic or barbecue. Potatoes are low in sodium, rich in nutrients and fairly low in calories. To keep your potato salad healthy follow the same guidelines as for coleslaw and then throw in some steamed green beans, scallions, cherry tomatoes or other vegetable. Remember to try to get your vegetables in wherever you can.
Often we feel that a summer barbecue isn’t complete without potato chips. Unfortunately potato chips have very little nutritional value and actually promote poor health. If you cannot curb the summer time craving, look for a baked chip and if it is made with sweet potato it is even closer to being considered healthy. Soda is another food source that isn’t really a source of nutrients at all; this is where a little change can make a big difference. Giving up one soda a day will dramatically decrease your sugar intake, it will help to rebalance your calcium and phosphorous balance within your body and over the course of a year you will have consumed 5700 calories less (that is eight pounds, for not doing anything but replacing one soda with a glass of water).
And now for your summertime barbecue desserts. Please eat all the watermelon and berries that you can (if you are not diabetic). What wonderful, naturally sweet desserts, that are high in vitamin C and Beta-Carotene (a precursor for vitamin A). Lastly comes ice cream and I love ice cream! We tend to think that ice cream is healthy because it begins with a dairy product, but that is wishful thinking on my part. Make ice cream a treat, don’t bring it home. Walk for it, drive for it or ride a bicycle to your favorite ice cream shoppe and when you get there add fruit as a swirl in and not a candy bar. Remember that the little things are what make a big difference. Enjoy a healthy and fun holiday!