Advertisement
A registered dietitian helps you navigate eating well
The good news: It’s cookout season! The bad news? Nothing derails a healthy diet quite like a party.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Registered dietitian Beth Czerwony, RD, dishes on how to indulge in the joy of the season without compromising your health — plus six healthy summer recipes you’ll love.
Nervous about your ability to pass up bowls of chips and platters of cookies in the heat of the moment? Eat something healthy before heading out the door, which decreases the likelihood that you’ll overindulge.
“If you show up hungry, you’ll have a harder time making good choices, and then you’re likely to end up overeating,” Czerwony says. “The biggest thing is thinking ahead and planning how you’ll stay healthy.”
You never know what is (and isn’t) going to be available at someone else’s potluck, so Czerwony suggests bringing a healthy contribution you know you can rely on — something to help you steer clear of the potato salad and the homemade cookies.
Whether you’re the host or you’re looking for a dish to bring along to someone else’s event, consider these healthy summer recipes that are totally cookout-friendly:
Advertisement
Want to keep it even simpler? No need to whip up something fancy: “I like to bring a vegetable platter with dip because then at least I know that those are safe options,” Czerwony says.
Before you hit up the food table, take some time to think through your approach and come up with a game plan for how you’ll fill your plate.
“If you can stand back and look at what’s being offered, you’re likely to make better choices,” Czerwony says. “You’re can figure out which foods you don’t really care about and what you really want to eat.”
And you don’t have to skip the unhealthy foods you love. Just prioritize the ones you want most, portioning them out and balancing them with healthier options.
When it comes to entrees, your healthiest option is lean, center cuts of meat, like loins and rounds. Steer clear of marbled meat, which indicates a higher fat content — but if the only cut available is fatty or heavy, try to decrease your portion size and increase the volume of your healthy sides.
Chicken can be healthy if it’s grilled, not fried; fish, seafood, and plant-based protein are good options, too.
Take it easy on the mayo-heavy “salads” that are so popular at picnics (think egg- and potato-based) and instead go for the green stuff, like crunchy, flavorful salads featuring nature’s bounty.
“The foods that are healthiest this time of year are the same ones you find in your garden,” Czerwony says. Here are her top picks for summer fruits and vegetables:
Still have room for seconds? It’s OK to go back for more. Just try focus your repeat visit on the healthier choices, piling your plate with carrot sticks instead of ruffled chips.
Hot weather can be dehydrating, so maintain your water intake throughout the day — ideally about 64 ounces a day, or four water bottles.
Sodas, juices, sports drinks and alcohol are all calorie-laden and, importantly for summer, they’re also less hydrating than water. Pure water is best, but if you want something hydrating with more pizazz, pop a little bit of that fruit salad into your H20 and infuse it with berries, citrus fruit or even cucumbers.
Advertisement
“That will jazz it up without adding extra sugars or artificial colorings,” Czerwony suggests.
Advertisement
Learn more about our editorial process.
Advertisement
Although allulose is an FDA-approved sugar substitute, more research is needed to understand its safety
Consumption needs vary based on activity, weather, metabolism and other factors
A typical recommended balanced diet is half fruits and veggies, a quarter protein and a quarter grains
Eating enough dairy, fish and leafy greens is a good way to help keep your bones strong
This low-fat, plant-based eating plan includes lifestyle changes, such as exercise, stress management and social support
Eating foods derived from plants can lower your risks of heart disease, diabetes and obesity
There are different ways to alternate between eating and fasting
Watch the weather, keep lines of communication open and make sure everyone on board has access to a personal lifejacket or flotation device
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims