Summer is in full swing and for many of us that means it’s time to have backyard BBQs, go camping, head out to the lake or take a road trip. This often means changes in meal patterns and the types of foods we eat. Here are some healthy eating tips to help you through the summer.
Summer BBQ Tips:
Have a snack before you go.
- Choose a snacks that has a combination of protein and complex carbohydrates such as fruit and nut butter, whole grain crackers and cheese, a hardboiled egg and slice of whole grain bread or Greek yogurt topped with berries and oats.
- This will help to fill you up and keep you full long enough and help you to avoid overeating foods such as chips and dip.
Watch those sauces/condiments
- Sauces and condiments are used to add flavor but BBQ sauces and other condiments can be full of sugar and salt.
- We often layer theses sauce on during the cooking process adding on layer after layer or top hot dogs and burgers with multiple sauces and by the end no one knows how much of these condiments (salt and sugar) you’ve actually consumed.
- To help limit your intake wait until the meat is cooked and then brush on your sauce at the end and limit the amount of sauces you use to top those hot dogs and burgers.
Dessert.
- Most fruit is in season in the summer and tastes its best
- Try grilled fruit such as pineapple, watermelon, pears and peaches instead.
- After grilling you can top them with shredded coconut, almonds, vanilla yogurt or drizzle with chocolate.
Go easy on the drinks
- The calories in alcohol and beverages can add up quickly.
- Remember that water is the best thirst quencher and it’s calorie-free!
Healthy eating on the road
Pack healthy lunches and snacks
- Keep a snack bag or cooler (with ice packs) handy with fresh fruit, pre-cut vegetables, unsalted nuts and seeds, trail mix, sandwiches, low fat granola bars and whole grain crackers with low fat cheese.
- Pack along some of these foods too if you are travelling by bus, plane or train.
Choose wisely
- Plan your route. Find out which restaurants you will pass along your road trip. Check out their menus ahead of time if possible so that you know which choices are lower in fat, sodium and calories.
- Portion sizes can be very large at restaurants. Stick to smaller servings and skip the extra cheese, gravy or sauces. Smaller servings mean less fat and fewer calories too.
- Pick menu items that are grilled or baked instead of fried or deep fried. Ask for more vegetables and try to choose the healthier choices for your kids too.
- Quench your thirst with water, low fat milk or a small serving (125 mL or ½ cup) of 100% fruit juice instead of soda pop or lemonade.
Healthy eating at the cottage
BBQ something different
- Try grilling salmon, pork kabobs or marinated tofu on the BBQ.
- Give chicken breast or turkey burgers a try.
- Grilled red peppers, zucchini, eggplant, peaches and pineapple all taste wonderful too.
Have a green salad every day
- Simply toss your favourite greens with leftover ingredients you have on hand. For a savoury salad, add leftover grilled chicken, cherry tomatoes, cucumbers, red onions, or even a can of lower sodium beans (rinse and drain them first to wash away some of the sodium).
- For a sweet tasting salad, add leftover fruits such as peaches, berries, apples and plums. Add a splash of low fat salad dressing or make your own with oil, flavoured vinegars, herbs or spices.
Quench your thirst wisely
- The calories in alcohol and beverages can add up quickly. Keep a jug of cold water in the fridge. For extra flavour, add fresh berries or slices of orange, lemon, lime or cucumber.
- On a hot summer’s day, make your own popsicles with 100% fruit juice. Try low fat vanilla yogurt instead of ice cream. Or drizzle melted dark chocolate over a frozen banana for a fun dessert.
Adapted from
Summer is in full swing and for many of us that means it’s time to have backyard BBQs, go camping, head out to the lake or take a road trip. This often means changes in meal patterns and the types of foods we eat. Here are some healthy eating tips to help you through the summer.
Summer BBQ Tips:
Have a snack before you go.
- Have a snack before you head out to the BBQ.
- Choose a snack that has a combination of protein and complex carbohydrates such as fruit and nut butter, whole grain crackers and cheese, a hardboiled egg and slice of whole grain bread or Greek yogurt topped with berries and oats.
- This will help to fill you up and keep you full long enough and help you to avoid overeating foods such as chips and dip.
Watch those sauces/condiments
- Sauces and condiments are used to add flavor but BBQ sauces and other condiments can be full of sugar and salt.
- We often layer theses sauce on during the cooking process adding on layer after layer or top hot dogs and burgers with multiple sauces and by the end no one knows how much of these condiments (salt and sugar) you’ve actually consumed.
- To help limit your intake wait until the meat is cooked and then brush on your sauce at the end and limit the amount of sauces you use to top those hot dogs and burgers.
Skip the sugary dessert.
- Ice cream every once in a while is ok, but summer gatherings can add up and before you know it you’ve had that sugary dessert every weekend.
- Try grilled fruit such as pineapple, watermelon, pears and peaches instead.
- After grilling you can top them with shredded coconut, almonds, vanilla yogurt or drizzle with chocolate.
Go easy on the drinks
- The calories in alcohol and beverages can add up quickly.
- The new Canadian alcohol drinking guidelines advise: no more than 2 drinks per day five times a week for women; and no more than 3 drinks per day five times a week for men.
- If you choose hard liquor, use club soda/soda water as your mix.
- For every drink of alcohol, have one non-alcoholic drink.
- Remember that water is the best thirst quencher and it’s calorie-free!
Healthy eating on the road
Pack healthy lunches and snacks
- Keep a snack bag or cooler (with ice packs) handy with fresh fruit, pre-cut vegetables, unsalted nuts and seeds, trail mix, sandwiches, low fat granola bars and whole grain crackers with low fat cheese.
- Pack along some of these foods too if you are travelling by bus, plane or train.
Choose wisely
- Plan your route. Find out which restaurants you will pass along your road trip. Check out their menus ahead of time if possible so that you know which choices are lower in fat, sodium and calories.
- Portion sizes can be very large at restaurants. Stick to smaller servings and skip the extra cheese, gravy or sauces. Smaller servings mean less fat and fewer calories too.
- Pick menu items that are grilled or baked instead of fried or deep fried. Ask for more vegetables and try to choose the healthier choices for your kids too.
- Quench your thirst with water, low fat milk or a small serving (125 mL or ½ cup) of 100% fruit juice instead of soda pop or lemonade.
Healthy eating at the cottage
BBQ something different
- Try grilling salmon, pork kabobs or marinated tofu on the BBQ.
- Give chicken breast or turkey burgers a try.
- Grilled red peppers, zucchini, eggplant, peaches and pineapple all taste wonderful too.
Have a green salad every day
- Simply toss your favourite greens with leftover ingredients you have on hand. For a savoury salad, add leftover grilled chicken, cherry tomatoes, cucumbers, red onions, or even a can of lower sodium beans (rinse and drain them first to wash away some of the sodium).
- For a sweet tasting salad, add leftover fruits such as peaches, berries, apples and plums. Add a splash of low fat salad dressing or make your own with oil, flavoured vinegars, herbs or spices.
Quench your thirst wisely
- The calories in alcohol and beverages can add up quickly. Keep a jug of cold water in the fridge. For extra flavour, add fresh berries or slices of orange, lemon, lime or cucumber.
- On a hot summer’s day, make your own popsicles with 100% fruit juice. Try low fat vanilla yogurt instead of ice cream. Or drizzle melted dark chocolate over a frozen banana for a fun dessert.
Summer is in full swing and for many of us that means it’s time to have backyard BBQs, go camping, head out to the lake or take a road trip. This often means changes in meal patterns and the types of foods we eat. Here are some healthy eating tips to help you through the summer.
Summer BBQ Tips:
Have a snack before you go.
- Have a snack before you head out to the BBQ.
- Choose a snack that has a combination of protein and complex carbohydrates such as fruit and nut butter, whole grain crackers and cheese, a hardboiled egg and slice of whole grain bread or Greek yogurt topped with berries and oats.
- This will help to fill you up and keep you full long enough and help you to avoid overeating foods such as chips and dip.
Watch those sauces/condiments
- Sauces and condiments are used to add flavor but BBQ sauces and other condiments can be full of sugar and salt.
- We often layer theses sauce on during the cooking process adding on layer after layer or top hot dogs and burgers with multiple sauces and by the end no one knows how much of these condiments (salt and sugar) you’ve actually consumed.
- To help limit your intake wait until the meat is cooked and then brush on your sauce at the end and limit the amount of sauces you use to top those hot dogs and burgers.
Skip the sugary dessert.
- Ice cream every once in a while is ok, but summer gatherings can add up and before you know it you’ve had that sugary dessert every weekend.
- Try grilled fruit such as pineapple, watermelon, pears and peaches instead.
- After grilling you can top them with shredded coconut, almonds, vanilla yogurt or drizzle with chocolate.
Go easy on the drinks
- The calories in alcohol and beverages can add up quickly.
- The new Canadian alcohol drinking guidelines advise: no more than 2 drinks per day five times a week for women; and no more than 3 drinks per day five times a week for men.
- If you choose hard liquor, use club soda/soda water as your mix.
- For every drink of alcohol, have one non-alcoholic drink.
- Remember that water is the best thirst quencher and it’s calorie-free!
Healthy eating on the road
Pack healthy lunches and snacks
- Keep a snack bag or cooler (with ice packs) handy with fresh fruit, pre-cut vegetables, unsalted nuts and seeds, trail mix, sandwiches, low fat granola bars and whole grain crackers with low fat cheese.
- Pack along some of these foods too if you are travelling by bus, plane or train.
Choose wisely
- Plan your route. Find out which restaurants you will pass along your road trip. Check out their menus ahead of time if possible so that you know which choices are lower in fat, sodium and calories.
- Portion sizes can be very large at restaurants. Stick to smaller servings and skip the extra cheese, gravy or sauces. Smaller servings mean less fat and fewer calories too.
- Pick menu items that are grilled or baked instead of fried or deep fried. Ask for more vegetables and try to choose the healthier choices for your kids too.
- Quench your thirst with water, low fat milk or a small serving (125 mL or ½ cup) of 100% fruit juice instead of soda pop or lemonade.
Healthy eating at the cottage
BBQ something different
- Try grilling salmon, pork kabobs or marinated tofu on the BBQ.
- Give chicken breast or turkey burgers a try.
- Grilled red peppers, zucchini, eggplant, peaches and pineapple all taste wonderful too.
Have a green salad every day
- Simply toss your favourite greens with leftover ingredients you have on hand. For a savoury salad, add leftover grilled chicken, cherry tomatoes, cucumbers, red onions, or even a can of lower sodium beans (rinse and drain them first to wash away some of the sodium).
- For a sweet tasting salad, add leftover fruits such as peaches, berries, apples and plums. Add a splash of low fat salad dressing or make your own with oil, flavoured vinegars, herbs or spices.
Quench your thirst wisely
- The calories in alcohol and beverages can add up quickly. Keep a jug of cold water in the fridge. For extra flavour, add fresh berries or slices of orange, lemon, lime or cucumber.
- On a hot summer’s day, make your own popsicles with 100% fruit juice. Try low fat vanilla yogurt instead of ice cream. Or drizzle melted dark chocolate over a frozen banana for a fun dessert.
http://www.unlockfood.ca/en/Articles/Celebrations/Healthy-Eating-While-on-Vacation.aspx
HANS KAI Health Project 