Summertime is usually one of the best times of the year. With vacations, social events, festivals and BBQs it is memorable and enjoyable. But, if you have committed yourself to being consistent with your meal plan, the distractions of summer social events can quickly rattle even the best-laid meal plans.
READ: Meal Prep In 4 Easy Steps
Don’t be dismayed. There are still ways to enjoy your summer without sabotaging your meal plan. I have enlisted some nutritional experts to help you come up with a plan to succeed in eating healthy while still enjoying all that summer has to offer.
Here are five nutritionist-approved ways you can enjoy your summer activities while sticking to your meal plan:
1. Try the plate trick.
Lara, a registered dietitian/nutritionist and head of the dietary team at ShopWell, suggests that you drink plenty of water. “Summer food and festivities are usually full of sodium bomb dishes and sugary sweet drinks. These drinks cause you to become dehydrated which affects your energy and mood and no one wants that when you’re enjoying summer fun!”
She also suggests using this trick with your plate when eating out at events. Grab a small plate and load it with veggies. You can follow the My Plate model to build a healthy plate and keep the calories in check. Lara explained, “The principle is to load at least half of your plate with veggies. No, potato salad doesn’t count. But, you can add a green salad, grilled vegetables, and corn.”2. Read the menu carefully.
Rebecca Lewis, in-house registered dietitian at HelloFresh suggests you, “Read the menu!”
Watch out for unhealthy words like:
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Battered/Breaded/Crispy – This indicates the food has been covered in breadcrumbs and fried or deep fried.
Smothered/Loaded – This usually means the food is covered in a heavy cream-based sauce or with cheese.
Bottomless – Don’t be fooled by this misperception of value for money. That drink is typically made up of a sugar-fueled mixer.
Instead – opt for words like baked, broiled, grilled, marinated, infused, poached or steamed.
And always ask for sauces, vinaigrettes and dressings on the side – This way you can choose how much you want to eat.
3. Protein is your friend.
Abbey, a registered dietitian and blogger behind Abbey's Kitchen offers recommends eating more protein. “Fill up on high quality lean protein. Protein keeps you feeling satiated longer so you’ll be less tempted by the nachos, ice cream and mayo-laden “salads.” She suggests you choose leaner cuts of higher quality meat like skinless, boneless chicken breasts, pork tenderloin, beef tenderloin, and fish, or trim the fat or skin if a leaner cut isn’t offered.
“If hamburgers and hot dogs are the main offerings, choose whichever is your favorite but either go bunless or hollow out the bun. I like hollowing out my buns because it means I can still enjoy a handheld meal like everyone else, have more room for vegetable toppings, and I still get a reasonable portion of carbs.”
4. Exercise!
Lauren Krinis of Lauren Krinis Nutrition & Fitness is a Philadelphia-based certified nutrition therapy practitioner and ACSM certified personal trainer, who works one-on-one with clients to achieve their weight loss and nutrition goals. Lauren suggests trying to get in a light workout before you attend a summer party, BBQ or festival. The exercise doesn’t have to be intense or extremely long. “It can be an exercise that is minimally 10 minutes. This exercise can include walking, taking the stairs or doing a mini-circuit workout. It will help you to boost your endorphins and set the tone for you to make better health choices throughout the day.”
5. Bring a dish.
Rene Ficek is a registered dietitian and the lead nutrition expert at Seattle Sutton’s Healthy Eating (SSHE). Rene recommends coming prepared when you're eating out. “Many struggle to continue their healthy eating habits over the summer. It’s an excellent opportunity to make some healthy substitutes with the season’s best produce and initiate some healthy eating habits to continue for life! A little know-how can go a long way in keeping vigilant throughout the summertime.”
Rene suggests you bring a dish to every party. That way, you know what ingredients you used and had comfort in knowing that it is truly a healthy meal. “Keep a list of some of your favorite dishes that travel well and you feel comfortable enough cooking to whip them up quickly. Additionally, your hosts and fellow party mates will be grateful for a light and healthy dish to balance out the meal.”
Now that you have your five tips handy, you can go out and thoroughly enjoy your summer festivities. Having a plan of what to eat and what’s healthiest for you will no doubt help you to stick to your meal plan. You got this! Proceed on and remember to eat healthily!
