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Simple Swaps for Summer Weight Loss
No matter how high the mercury climbs, don’t let a carefree summer extend to your eating habits. Cookouts, campfires, and boardwalks can be hangouts for calorie bombs like ice cream, pie, and mayo-heavy salads. Below I have shared 7 ways to slash calories and fat from summer’s tastiest treats to help you indulge without going overboard.
Instead of a Hamburger…
Brush a Portobello mushroom with olive oil, toss it onto the grill, and then eat it on a bun. The mushroom’s meaty taste and texture won’t leave you longing for beef. Plus, you’ll save 225 calories and 13 g of fat.
Instead of Crispy Chicken…
Add protein to a summer salad by topping it with grilled chicken breast and you’ll slash roughly 140 calories, 18 g of fat, and 3.5 g of saturated fat for a 4-ounce portion. Go a step further and brush chicken with Italian dressing (42 calories, 210 mg of sodium, 1 g of sugar per serving) instead of barbeque sauce (53 calories, 400 mg of sodium, 9 g of sugar) or teriyaki sauce (42 calories, 1,400 mg of sodium, 5 g of sugar) before tossing it onto the grill.
Instead of Store-Bought Mayo…
Make your own and you’ll add healthy fat to your favorite summer side. I suggest this recipe: Place yolks from two omega-3-enriched eggs, 1/4 teaspoon Dijon mustard, 1/4 teaspoon fine sea salt, and 2 teaspoons white vinegar into a medium bowl. Drop by drop, add 1 cup light olive oil (extra-virgin is too strong) while whisking all the ingredients together. As the mixture thickens, add oil faster. Store in the fridge for up to 5 days. Save calories without sacrificing taste by using half homemade mayo (110 calories per tablespoon) and half nonfat plain Greek yogurt in mayo-based salads.
Instead of Creamy Dips…
Munch on hummus, veggies, and pita bread while you wait for the grill to fire up. This healthy appetizer swap for spinach-artichoke, crab, or bean dip will save you 100 to 200 calories—and room for the main course.
Instead of Caramel Corn…
Pick up a bag of kettle corn when you’re craving a sweet and salty snack on the boardwalk or at the fair. You’ll save 70 calories and 2.5 g of fat per cup.
Instead of Ice Cream…
Enjoy a scoop of fruit sorbet and you’ll save 125 calories and 10 g of saturated fat. Or head to the kitchen to make grown-up water ice. One serving is only 70 calories.
Instead of a S’more…
Roast two marshmallows and enjoy them sans chocolate and graham crackers. You’ll cut 120 calories, 8 g of sugar, and 6 g of fat, all while doubling up on the best part of the classic campfire snack.
No matter how high the mercury climbs, don’t let a carefree summer extend to your eating habits. Cookouts, campfires, and boardwalks can be hangouts for calorie bombs like ice cream, pie, and mayo-heavy salads. Below I have shared 7 ways to slash calories and fat from summer’s tastiest treats to help you indulge without going overboard.
Instead of a Hamburger…
Brush a Portobello mushroom with olive oil, toss it onto the grill, and then eat it on a bun. The mushroom’s meaty taste and texture won’t leave you longing for beef. Plus, you’ll save 225 calories and 13 g of fat.
Instead of Crispy Chicken…
Add protein to a summer salad by topping it with grilled chicken breast and you’ll slash roughly 140 calories, 18 g of fat, and 3.5 g of saturated fat for a 4-ounce portion. Go a step further and brush chicken with Italian dressing (42 calories, 210 mg of sodium, 1 g of sugar per serving) instead of barbeque sauce (53 calories, 400 mg of sodium, 9 g of sugar) or teriyaki sauce (42 calories, 1,400 mg of sodium, 5 g of sugar) before tossing it onto the grill.
Instead of Store-Bought Mayo…
Make your own and you’ll add healthy fat to your favorite summer side. I suggest this recipe: Place yolks from two omega-3-enriched eggs, 1/4 teaspoon Dijon mustard, 1/4 teaspoon fine sea salt, and 2 teaspoons white vinegar into a medium bowl. Drop by drop, add 1 cup light olive oil (extra-virgin is too strong) while whisking all the ingredients together. As the mixture thickens, add oil faster. Store in the fridge for up to 5 days. Save calories without sacrificing taste by using half homemade mayo (110 calories per tablespoon) and half nonfat plain Greek yogurt in mayo-based salads.
Instead of Creamy Dips…
Munch on hummus, veggies, and pita bread while you wait for the grill to fire up. This healthy appetizer swap for spinach-artichoke, crab, or bean dip will save you 100 to 200 calories—and room for the main course.
Instead of Caramel Corn…
Pick up a bag of kettle corn when you’re craving a sweet and salty snack on the boardwalk or at the fair. You’ll save 70 calories and 2.5 g of fat per cup.
Instead of Ice Cream…
Enjoy a scoop of fruit sorbet and you’ll save 125 calories and 10 g of saturated fat. Or head to the kitchen to make grown-up water ice. One serving is only 70 calories.
Instead of a S’more…
Roast two marshmallows and enjoy them sans chocolate and graham crackers. You’ll cut 120 calories, 8 g of sugar, and 6 g of fat, all while doubling up on the best part of the classic campfire snack.
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