In the Kitchen

Summer Healthy Eating Strategies

Story & photos by Ashley Sornsin

Summer is here and so are the barbecue parties. You’ve worked hard all year, making healthy eating a priority, or perhaps you’ve just started a wellness journey. Then the backyard barbecues begin and all the hard work and new healthy habits fall to the wayside of these often junk food focused parties. You didn’t come this far to throw it all away, so instead of falling prey, take charge and transform these gatherings to enhance your new lifestyle and support healthy eating. Afterall, summer is the best time to enjoy fresh fruits and vegetables. Set yourself up for success this summer with these healthy eating strategies:

QUENCH YOUR THIRST!

It may seem like common sense to drink plenty of water, but on busy, hot summer days you’re often left dehydrated. As a good rule of thumb, drink half your body weight in ounces and add another 12-15 ounces for every 30 minutes you’re active or exercising. No, alcohol does not count toward this number, so make sure you’re drinking plenty of water. Make it fun and add some berries, oranges or cucumber slices to a water pitcher. Bonus: fruits and vegetables are filled with water, so stock up on those too! VARIETY WITH VEGGIES!

The more color the better when it comes to vegetables, so go ahead and add the colors of the rainbow to a platter and serve with hummus, guacamole and salsa as a healthy appetizer. Besides being a great source of vitamins and nutrients, vegetables are fiber filled carbohydrates that will help to properly fuel your active body. Make this a staple appetizer or add vegetable kebabs to the grill and enjoy as a colorful side dish!

BEANS INTO BURGERS!

Don’t discount bean burgers until you try them! Not only are bean burgers packed with nutrients, protein and fiber, they’re also packed with flavor. Next time you fire up that grill, reach for bean burgers, whether from scratch (yes, they’re easy to make) or store bought, you’ll be surprised at a new healthy and tasty alternative to burgers and brats. Grill them on foil to ensure they stay intact, making cleanup a breeze. Bonus: grill sweet potato slices and use these as a bun!

FOCUS ON FRUITS!

Fruit is a powerhouse of nutrients, providing a burst of energy in each bite and it is considered nature’s dessert. Summertime is the best time to savor the delicious seasonal fruit. Instead of eating sugar filled cookies, bars and ice cream, opt for fresh fruit! Cut up a juicy watermelon and scoop it out, then load it up with all types of fruit like tart apples and sweet berries. Fruit is high in fiber, low in calories, delicious and refreshing. You can even use frozen fruit in a blender to make a healthier option for ice cream (called nice cream…don’t let the sprinkles fool you, it’s made from frozen bananas) or add fruit to the grill—grilled pineapple is amazing!

This summer, take charge of the barbecue party food, from appetizers to desserts, and use these strategies to help maintain your goals. Summertime offers an abundance of fresh and delicious options, so there’s every reason to set yourself up for success! n Prairie Cocoa & Confections: An upscale dessert bar & cafe specializing in gourmet cocoas & frozen hot chocolate, hand crafted mocktails, hand-made lemonades with fruit caviar, creative desserts & edible art! 8th & Railroad Center, #105 | Downtown Sioux Falls | 605.777.3445 Hours: Thurs 11am-8pm • Fri & Sat 11am-9pm

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