It’s June, and the weather is finally warm and delightful! And with the great weather, summer functions with friends and family begin! I can’t think of anything better than having a picnic or gathering outside to enjoy a wonderful Michigan summer! But eating healthy during the summer is also important. Amidst summer picnics, vacations, barbecues, and scorching temperatures, we sometimes opt for convenience over healthy eating. Regardless, we must eat with “intention.” Smart eating and other good health habits (like being physically active) help reduce the risk of chronic diseases like heart disease, diabetes, osteoporosis, and the disabilities that can result from those illnesses. Since social gatherings with friends and family are an important part of staying well and keeping our minds sharp, plan that picnic and make it a “heart-healthy” event!
Consider the following tips for reinventing the traditional menu without sacrificing taste.
- Try some new proteins. Instead of traditional hamburgers or hot dogs, try black bean vegan burgers or turkey dogs, as well as grilled portobello mushrooms topped with grilled pineapple on a whole-wheat bun. Fish (and even turkey) tacos are fun, too, and salmon is always a favorite.
- Let the kids help prepare for the gathering. Kabobs are always a good, low-calorie choice, and they can be grilled or eaten raw! Have the kids cut up fruit and vegetables and put them on skewers. Cutting up vegetables for a salad is also a great activity for kids to participate in. Spaghetti salad with whole-wheat pasta, fresh vegetables, feta cheese, and a vinegar-and-olive-oil dressing is always refreshing, too!
- Switch up the dips. Replace the heavy, high-calorie dip with hummus or Greek yogurt-based dips. Additionally, consider replacing potato chips or Fritos with raw vegetables, whole-wheat pretzels, Sun Chips, or vegetable straws. There are great insulated dishes that keep dips either warm or cold so they don’t get runny after being placed on the food table in the warm weather.
- Don’t forget the water! Eliminate sugary sodas and teas in favor of water, which will keep you hydrated. Plain iced tea with lemon is a good choice, as well. Use a pretty container to hold the water and add fruit or cucumbers. People will love it and find it much more refreshing than soda.
- Think outside the box for desserts. Instead of having heavy desserts like cake, brownies, and pies, use fresh fruit like watermelon, grapes, or strawberries. A tropical fruit salad is good, and fruit kabobs are easy to hold by kids and adults, giving everyone a “little taste” of a variety of fruits. Angel food cake and homemade protein/energy bars are good treats, and even a trail mix of nuts, seeds, dried fruit, pecans, walnuts, shredded coconut, banana chips, and chocolate chips is a different take!
- Enjoy the fresh factor. Support your neighborhood farmers and buy locally grown fruits and vegetables to incorporate in your summer meals. Attending farmer markets or visiting Eastern Market is a fun way to spend a day! Locally grown fresh corn, cherries, strawberries, raspberries, and blueberries are wonderful! It’s also a great way to get some fresh air and socialize with other people!
Making wise food choices is important and easier than you think. Additionally, it’s equally important that we teach our children healthy eating habits to prevent chronic medical conditions and obesity. So, take the time to plan the menu and enjoy yourself!
