This Summer, Eat This, Not That!

By Lizzie Streit, MS, RDN, LD 

With warmer temps and longer days comes the long-awaited season of parties, events, and socializing. Your summer plans probably have one thing in common — food! It’s a great time of year to enjoy meals with loved ones and embrace your favorite seasonal eats. 

Many popular summer foods tend to be high in sugar, deep fried (hello, state fair season), and indulgent, but they don’t have to be! There are plenty of healthy swaps you can make that are still enjoyable and fun. Read on to learn our five favorite ways to eat this, not that as the days get hotter. 

1 – Swap the sundae for sorbet. 

Ice cream in the summer is an age-old tradition, but it’s easy to overdo it and indulge in a sundae more than on occasion. If you find yourself reaching for that pint in the freezer more often than you’d like to on your diabetic diet meal plan, try some fruit sorbet instead. You can make your own by blending a few cups of frozen fruit with a couple tablespoons of coconut milk or lime juice.  

2 – Stuff chicken sausage into your bun instead of a hot dog. 

Chicken sausage tends to be lower in sodium and fat than a hot dog, so it may be just the swap you need if you’re watching your intake of those nutrients this summer. You can grill it in the same way you would a hot dog. Add some peppers and onions for a veggie boost. 

3 – Add raw veggies to your chip and dip platter. 

Even better, skip the chips entirely and just go with the crudité! Make a homemade dip with plain Greek yogurt, dill, onion powder, and a little lemon juice. For a fun twist, use lesser known veggies like watermelon radishes, kohlrabi, or jicama to keep the platter interesting. 

4 – Swap pasta salad for bean salad. 

Pasta salad is a cookout staple, but some recipes are not all that nutritious. To mix it up and add some more fiber and lean protein to the spread, consider making a bean salad instead. Combine pinto, kidney, and garbanzo beans, chopped celery and parsley, and a simple red wine vinaigrette. For a Southwest-inspired version, swab the garbanzos for black beans, add corn and jalapeno, sub cilantro for parsley, and use lime juice instead of red wine vinegar. 

5 – Make mocktails instead of cocktails. 

While there’s certainly a time and place for an occasional alcoholic beverage in the summer, cutting back on cocktails can be beneficial if you’re trying to lose weight. Instead of a sugary mixed drink, put together a mocktail with sparkling water, a small splash of juice, and fresh herbs. Add fresh fruit as a fun garnish. 

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