Eating Well and Staying Healthy This Summer

by Ken Hunt

Here are some other great ideas on how to eat healthy this summer. Try one or all of these suggestions and let me know how they work for you. If you have any suggestions on other healthy choices for summer, please feel free to share them.

Post-gym, skip the latte and reach for an iced green tea. A recent study published in the Journal of Nutrition found that people who exercised and drank plenty of the green stuff lost slightly more weight and shed more belly fat than non-tea drinkers. Why? Chemicals called catechins found in tea boost metabolism and increase fat burn. Toss frozen berries or slices of nectarine into your glass—they act as a natural sweetener.

A cold soup like gazpacho before a meal is not only refreshing, it can also help you lose weight. People who enjoyed a small soup before an entree consumed significantly fewer calories at meals than people who didn’t eat appetizers, says research from Pennsylvania State University

At your next party or summer soirÃ©e, make a beeline for shrimp cocktail, 4 large shrimp are a scant 22 calories and contain five grams of filling protein. A dab of cocktail sauce adds only 30 calories and a hit of vitamin C. Go ahead, have seconds! Or Thirds!

We all know watermelon is a natural thirst quencher, but the disease-fighting vitamin A and C packed into the rosy melon is the real reason it’s a superfood. People assume that because watermelon is so sweet, it must have a lot of sugar. But you can eat two cups and it’s just 92 calories. Grab a big slice instead of a soda. Try serving it in a salad with mint, onions and feta, or sprinkle salt or chili on fresh-cut watermelon to bring out its natural sweetness
Burgers? Check. Hot dogs? Check. Veggie kebabs? Make ours a double! Almost any vegetable or fruit can be grilled—even spinach. Besides the usual suspects (zucchini, bell peppers, corn) you can wrap tomatoes and garlic in foil and toss whole heads of cauliflower and broccoli on the barbecue. I tell my clients to make sure half the grill is loaded with veggies so that leftovers can round out sandwiches and pasta.

Fruit salsas are a fresh (and light) take on an old standby. I make my own using whatever fruits are handy—like mangoes, honeydew and cantaloupe—then adds cilantro, chopped onions and a squeeze of lime to taste. Spoon it on grilled fish instead of butter, use it as a fat-free salad dressing or eat it with chips instead of caloric-bomb nacho cheese or guacamole

Let’s face it: Soaring temperatures make us want to scream for ice cream. Cool off guilt-free with a fudgesicle—one serving has no fat and just 65 calories. Or you can make your own sweet treats by pureeing fruit and low-fat yogurt and freezing them into Popsicle molds or dipping bananas in dark chocolate and putting them in the freezer

Drop that margarita! For a fruity refresher that won’t break the caloric bank, whip up a pitcher of sangria made with chopped fruit, flavored seltzer and wine. Drinking in moderation keeps your heart healthy and it can also keep your waistline in check. A study by Texas Tech University showed that adults who enjoy a drink a few times a month are less likely to be obese than nondrinkers