difficult to eat healthy and follow a diet, when, we have company or on
vacation. Hope you find these helpful.
Summer Survival Guide
Summertime brings with it all-new eating challenges--from family reunions to
fairs and carnivals. Here's how to get out, have fun, and still eat smart.
Summertime living might be easy, according to the Ira Gershwin song, but it
can be unhealthy too. Think about the menus at typical picnics or barbecues.
If you're not tuned in, it's easy to consume quite a few extra calories. And
while summer can be a great time to slim down by being outside and active,
remember to keep an eye on your waistline by eating smart.
Christina Stark, RD, CDN, a nutrition specialist in the division of
nutritional sciences at Cornell University, shares some strategies for
overcoming summer
temptations and keeping your living on the lighter side.
Family Reunion
The temptations: Anticipating Aunt Liz's special potato salad and starving
yourself before the reunion to "save up" for this high-calorie treat and
other
home-cooked goodies
Survival strategies: You don't have to forego such special summer fare, but
keep your portions small. Spend time visiting with Aunt Liz or other
relatives
instead of circling the buffet. Before making another round, wait 20 minutes
to allow your brain to register that full-tummy feeling.
Carnivals and Fairs
The temptations: Known for taking foods dunked in hot oil to new extremes
Survival strategies: To reduce the potential damage to your waistline,
choose fresh fruit, corn on the cob, or a plain soft-serve cone. If you must
indulge,
split a decadent treat into quarters and share it with family and friends.
And to quench your thirst on blazing summer fair days, rely on water.
The Beach
The temptations: Lounging on the beach and soaking up the sun--activities
that don't burn many calories and may end up burning your skin
Survival strategies: Lather on the sunscreen, bring the beach umbrella, and
keep your visit to off-peak sun hours--either before 10 A.M. or after 3 P.M.
Instead of lounging, walk the sand, swim, or toss a Frisbee, ball or beach
toy to keep yourself moving. And bring a cooler with healthy snacks such as
water, iced tea, fresh veggies, and fruits.
Cookouts
The temptations: Too many before-dinner high-calorie munchies and cocktails
Survival strategies: Serve up a bounty of grilled in-season veggies and
fruits, such as peppers, asparagus, squash, and pineapple. Offer low-fat
dips and
marinades along with whole wheat buns to accompany fresh fish, chicken
breast, or garden burgers. And don't forget flavored iced tea or spritzers
(made
with sparkling water and just a splash of fruit juice) for cooling light
refreshers.
Vacation
The temptations: Supersized entrées and large portions served up in
restaurants, sometimes supplying enough calories for two on just one plate
Survival strategies: Immediately halve your meal and ask for the rest to be
placed in a to-go bag if you have a way to safely store leftovers.
Otherwise,
split an entrée with someone else in your party. Then eat slowly. Take the
time to talk about the sights and plans for the rest of the vacation.
http://www.eatbetteramerica.com/Articles/articledetail.aspx?id=1003&catId=3
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