Smoothies
Instead of heading to a Smoothie Shop for a refreshing smoothie, opt to make your own! A large smoothie can contain sugar based juices and provide a whooping 1000 plus calories. Blend ice, with your favorite frozen fruit, such as bananas or berries and your choice of whey protein, add water to bring to the consistency of your choice.
Steak
The number one choice for most barbeques is steak! Be mindful of the amount you are eating. A standard size is roughly 8 – 12 oz. But an appropriate size of meat serving is actually 3 oz, a A� of a large steak, which is about the size of the palm of your hand. Save even more calories by opting for only seasoning and no BBQ sauce!
Ice Cream
If you must indulge on those extra hot days, do not choose to eat directly out of the carton! Dish out a small serving size and use a small bowl and spoon. And choose low fat or light ice cream choices that are lower in fat and sugar than premium brands! If you are out an about, opt for single servings or 1 scoop options! And only consume this delicious treat on cheat days!
Salad
Salad is a prime choice as a summer side dish, and the type of salad can determine if you are getting a creamy or vinaigrette option. Avoid the Caesar salads, or any salad for that matter that has a cream based dressing. Opt for large green salads with vinaigrette dressing. And always ask for dressing on the side. Cut dressing serving in half by using just 2 tablespoons instead of 4! And it that seems dry, add lemon, or balsamic vinegar which add lots of flavor but minimal calories.
Chicken Breast
Even though chicken is a stable of most diets, make sure you are getting the right size of portion. Opt for a 3 oz serving which provides approximately 20 g of protein per serving. Opt for vinaigrette marinades or mustard on top and avoid the sugar based BBQ sauce!
Margaritas and Mojitos
A favorite of summer – mixed cocktails provide a refreshing beverage on a hot day. However, not only are these not refreshing, they contain far more alcohol, sugar and calories than non-mixed drinks. Switch to wine or liquor on the rocks mixed with club soda or diet pop, and in-between drinks don’t forget to drink water, to fill you up and keep you hydrated!
Potato Chips and Nachos
Instead of evening thinking about eating either of these popular snacks, put them down and walk away! Chips can contribute to long-term weight gain than any other food! Choose popped or baked options, or even gluten free options made from healthier ingredients and loaded with omega fats and fiber.