Eat This Not That — Summer Edition

How awesome does SUMMER feel?!? The sun is shining, gyms are empty because everyone is exercising outdoors, and the beaches are open! Party invitations are flowing, whether it’s for the wedding of the season, or a simple backyard BBQ!

With endless social engagements this time of year, it’s hard to stick to our healthy eating plans 24/7.

To have your cake and eat it too, here are smart swaps for this sunny season —

Eat This Not That:

Green salad vs. Potato salad

Skipping the creamy and carby salads, while opting for green ones, will save you numerous calories and grams of fat (unless it’s my lightened pasta salad)! We should be filling half of our plates with greens, to add fiber, flavor, and vitamins and minerals. As a bonus, you can save calories for dessert!

PS: Try this fruity fiber-filled bean salad for a new twist at your next summer party!

Spice rubs vs. BBQ sauce

Most bottled barbecue sauces contain added sugar plus other additives that our bodies simply don’t need (see ingredient label below). Instead, try using a delicious spice rub.

My favorite combo: Chili powder, cumin, paprika, a pinch of brown sugar and salt & pepper, to taste. Play with the proportions to find your favorite and lather up some salmon — my fave!

Wine spritzer vs. Margarita 

OK, maybe this isn’t summer-specific, but drinks tend to be free flowing during the warmer months. Adding seltzer water (not tonic!!!) to wine is a great way to lighten your glass! Keep in mind — the average margarita packs over 500 calories! If tequila is your drink of choice, opt for it on the rocks (or with a splash of soda) with extra limes for only 100 calories.

Open-faced burger vs. Closed

It’s called a ‘burger’ for a reason…it’s what matters most! After grilling this BBQ fave, lighten it up by skipping the top half of your bun. Load up on toppings (avocado, tomato, onion) and finish with a large lettuce leaf to prevent extra messy hands!

Grilled chicken or fish vs. Ribs

Choosing lean grilled chicken or fish at your summer BBQs, while saving fatty ribs for a special occasion, is a better BBQ bet! You’ll avoid tons of saturated fat and messy hands, while nourishing your body with protein in a tasty meal! Do your body good this summer!

Popsicles vs. Ice cream

Perfectly portioned and a throwback to childhood, popsicles may be the better choice when looking for a coolinary treat! Ice cream and popsicles are both packed with sugar, but if you’re watching your weight, popsicles do contain less fat and won’t leave you as sluggish as a big bowl of ice cream. Nevertheless, ice cream does contain milk, and therefore protein and fat, to offset a blood sugar spike. So maybe this one’s a tie?…It depends on your specific needs.

Alternatively, try Chloe’s Soft Serve Fruit…my new favorite OBSESSION (below)! Fruit + water + a touch of cane sugar is the perfect way to cool off!

Do you have any other smart summer swaps? Tweet me (@ChelsAmer) with the hashtag #CitNutritionally & #healthysummer to let me know!

Also, follow me on Instagram to follow my #healthysummer!

XO