Summer Diet Tips

Summer comes with lots of food-related temptations, from calorie- and fat-laden BBQ and picnic fare to summery drinks and cocktails. However, having fun in the summer doesn't have to mean weight gain. By following a few tips, sticking to healthy, fresh and seasonal summer food items, and staying hydrated, you can stay on track with your diet while still enjoying yourself and feeling fulfilled.

Fresh Fruit and Vegetables

Summer is the perfect time to fill up on fresh fruits and veggies to keep your diet on track.They're an essential part of any weight loss/weight control diet thanks to their relatively low calorie count, nutritional benefits and high amount of fiber, which keeps you feeling fuller longer, regulates blood sugar and may even prevent the body from absorbing fat during digestion. Some of the healthiest summer produce is watermelon (full of water, low in calories), berries (packed with fiber and healthy antioxidants), broccoli (very high in fiber), spinach and zucchini.

Beware at BBQs

Barbecues and picnics can wreck any summer diet. Popular summer "salads" such as potato salad, creamy pasta salad and coleslaw contain lots of mayonnaise. Burgers and hot dogs, and the potato chips that often follow, are equally detrimental in terms of fat, calorie and refined-carbohydrate count. When it comes to the salads, avoid anything that looks creamy and opt for healthier pasta salads that are made with olive oil and veggies (two heart-healthy ingredients) and green salads with minimal dressing. Instead of burgers and hot dogs, opt for grilled chicken or veggie or turkey burgers or dogs if possible. You can also cut calories by eating the burger or hot dog without the bun or wrapped in lettuce. To curb your cravings, fill up on fruits, veggies and healthy salads at barbecues and picnics to avoid derailing your diet.

Watch what you drink

Summer is filled with fruity, sugary drinks and often lots of alcohol consumption. The first rule of summer dieting is to stay hydrated with lots of cold water. Not only is this crucial in avoiding heat stroke and dehydration, but it can help with weight loss because it fills you up, suppresses your appetite and reduces water retention and bloat. Typical summer cocktails such as margaritas, rum punches, daiquiris and pina coladas are loaded with calories and sugar, and alcohol is also very dehydrating. If you must have an alcoholic beverage, try using diet soda, seltzer or diet juices as a mixer, or have a light beer or a glass of wine. Also avoid non-alcoholic beverages such as punch and lemonade, unless they are sugar free.