Healthy Summer Meals

by Midtown Nutrition on August 14, 2017


As summer winds down, make your picnics, barbeques, and other summer meals healthier.


Reduce Fat:

–Use less mayonnaise than the recipe lists, or substitute low-fat mayonnaise.
–Substitute low-fat sour cream or plain yogurt for mayonnaise.

Increase Fiber:

–Mixed green salads, colorful roasted vegetables, and beans help keep calories in check and keep you full longer.


Use Leaner Meats:

–Top round steak, bottom round steak, top sirloin steak, and round tip roast are all lean cuts.
–Skinless chicken breasts and turkey breasts are also great grilling options.
–Heartier fish, like salmon and tuna, can be cooked directly on the grill.
–Dry seasoning rubs can be used to flavor meats instead of oily marinades.

Make a Better Burger:

–Use 95% lean meat (beef or turkey).
–Replace up to one fourth of the meat with cherry or prune pulp, or chopped mushrooms, which maintains the flavor, texture and moisture of the burger, while adding nutrients and decreasing fat.

Choose Healthier Toppings:

–Use fresh vegetables, mustard, jalapenos, avocado slices (instead of cheese).


Limit Portions:

–For higher calorie desserts (brownies, cookies, cake, pies), pre-portion servings so that everyone gets a piece, but is not tempted to take too large a piece.

Choose Healthier Options:

–Use healthy, tasty desserts, like fruit salad, dates, and nuts.


Serve Soda Substitutes:

–Naturally flavored sparkling water
–Homemade flavored water (soak fruits and spices in water overnight, such as sliced lemons, oranges, cucumbers or sage).

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