Summer is a great time to take advantage of all the delicious seasonal fruits and vegetables. It’s hot, so light options like salads are great and for many people, it’s a good swap from the stodgy foods that were consumed throughout winter!
Drinks
Water with a twist
This is an extremely simple one which forgoes all the sugar and calories that you will find in a fruit juice. Just combine refrigerated water or sparkling water with any chopped up fruit you like- berries, apple, orange, lemon etc. It tastes good, is refreshing and looks great!
Iced coffee
All you need is a shot of coffee (or instant coffee dissolved in a small amount of boiling water) and a cup of skim milk. This is satisfying, refreshing and low in kilojoules. The milk adds to your calcium intake and the protein helps get you through to the next meal!
Sparkling water
Sparkling water is also a good substitute to sugary soft drinks or juices. It’s an easy way to work towards your water intake for the day.
Soda water as a mixer
If you want to entertain over a few drinks, avoid sticking to the wines and ciders or using soft drinks and juices as mixers. These are all very high in energy, not to mention the alcohol. Try mixing with soda water and lime instead. This will dramatically reduce the amount of sugar and calories consumed over the night!
Food
Salads
Get creative! There are so many wonderful ingredients to use in summer so make the most of them! Watch the dressings as they can turn an innocent, low kilojoule salad in to a calorie dense meal. Salads will play a big helping hand towards meeting your five serves of vegetables per day so don’t hold back!
Fish
Fish is a light option and is perfect in summer. Keep it grilled and avoid very oily or sugary marinades.
Vegetable sticks and fruit
Not many people are enthused by the thought of a veggie stick or fruit as a snack in winter. However, they work perfectly in summer! Combine vegetable sticks with some light salsa, hommus or tzatziki and have alongside some sliced fruit.
Rice paper rolls
A quick and easy meal to prepare and it is perfect if you are watching your weight. These can be great for a main or as a snack. Fill the rice paper rolls with any vegetables of choice. It’s great for children to get involved in the making of these ones too and will help get them to eat their veggies!
Contact us for results focused nutritional advice
This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist.
If you have questions about healthy eating or other nutrition related issues, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
