It’s time for some summer fun! There are many reasons over the summer to celebrate and have fun with friends and family. Just to be able to get out and enjoy the warmer weather, have grill outs, and go swimming. But then there’s also special occasions like graduation parties, and then of course the most popular holiday of the summer; the Fourth of July! However, these are events that can easily lead to overeating, grazing, and various high calorie foods and drinks.

So, what are some tips that can help you stay on track with your weight loss this summer?

• Choose lean protein, if available, such as chicken, turkey, or fish.
• Limiting meats and sides that are fried – just only having 1 serving of something fried at the event, for example.
• Opt for lower calorie condiments, if available, such as mustard, pickle relish, and salsa.
• Avoid or limit sides that contain bread, rice, or pasta – maybe just having 1 small portion at the most which would be like 1 serving of bread or ½ cup of rice or pasta.
• Stick with one plate for your entrée and 1 dessert to avoid grazing. Try to minimize drinking while eating and for 30 minutes after. Outside of that, just focus on staying hydrated!
• Shy away from sugar sweetened beverages, mainly picking low calorie beverages like water, fruit infused water, flavored water, diet juices, diet lemonades, and unsweetened tea with zero calorie sweeteners, if desired.

Check out these recipes in our blog to help get you started with healthier options either at your own cookouts or to take with you to others’:

• Over the summer it is crucial to make sure you’re prioritizing hydration! Add some excitement and flavor to your water by making your own fruit infused drinks by freezing your own ice cubes with various fruits in them like berries, lemon, lime, orange, kiwi, or whatever you prefer!
• Looking for a lighter option for the main entrée versus your standard BBQ? These Caribbean salmon kabobs are a well-rounded source of lean protein, low calorie vegetables, and fruit all on one skewer. Better yet, they don’t take long to cook on the grill! Only 2-3 minutes per side is all it takes to fully cook the small pieces of salmon.
• What can be a nutrient packed side to have with your kabobs? You’re sure to feel full after these fresh summer rolls that are loaded with 5 different veggies, avocado, fresh herbs, and of course, a little more protein!

Having outdoor events can also be a great way to incorporate various activities to help you stay moving! This can include swimming, dancing, playing basketball, and different outdoor games like badminton, cornhole, croquet, and even tug of war!

Whatever plans you have for the summer, JUST HAVE FUN! Don’t be so critical of yourself, don’t let overthinking ruin the fun, and just enjoy time with your family and friends!

By Olivia Dupuy MA, RD, LD