One of the things we love the most about summer is that it feels like opportunities for celebration are endless. Whether it’s a family reunion, a holiday meetup with friends, summer vacation, or an al fresco meal, it’s truly a season of coming together with loved ones, often around a table with plenty of delicious food.
Many people embarking upon a nutrition journey express concern about their ability to enjoy these celebrations and cultural traditions. But the good news is—you can stick to your health goals and take part in summer festivities. And a great way to do this is by finding healthier swaps that maintain the spirit and flavor of the summer dishes you love, but with more nutrient-dense options, and fewer unhealthy fats, sugars, and processed ingredients. You’ll feel great, and you’ll inspire your loved ones with new, health-promoting recipes. Read on for some healthy swaps for summer recipes, from a team of expert registered dietitians. We can’t wait to hear what you’ll cook up this summer!
Nothing says summer like sizzling some meats on the grill at a backyard barbecue. But traditional BBQ meats often have high fat content—or are highly-processed, like hot dogs. For nutrient-dense barbecue options, try out a lean protein like salmon, or opt for chicken over red meat. Alex Balbontin, RDN, says, “Go for chicken breast over chicken thighs when grilling for less saturated fat. Also, consider adding a side of grilled bell pepper and onion Kabobs for extra fiber, vitamins, and minerals.”
If you are doing red meat, “reduce the saturated fat in your meal by choosing leaner cuts such as a sirloin, tenderloin, or 98% lean ground beef,” says Paola Arturo, MS, RDN. Or, get adventurous and try plant-based options like portobello mushrooms, which are a great substitute for a hamburger, or marinated tofu, which grills up nicely.
Pasta salads are a beloved cornerstone of summer picnics, potlucks, and are so easy to make in advance. The fact that they are nice and cool and don’t require the use of an oven is an added bonus in the summer heat! But simple carbohydrates can spike your blood sugar, and don’t always leave you feeling satiated. Alex recommends swapping the white pastas in your salads with a higher-fiber option: “Choose a higher fiber grain for pasta salads: For example, add quinoa, or you can try a chickpea or lentil-based pasta instead for a boost in fiber and protein for sustained energy in the summer sun!”
Many popular summer salads, whether it be tuna salad, egg salad, or a classic macaroni salad, rely on mayonnaise as a base. Many mayonnaise products are high in calories and saturated fat, which should be eaten sparingly, especially if you have a higher risk for cardiovascular disease and/or high cholesterol. For a more nutrient-dense alternative to a mayo-based salad dressing, try greek yogurt, pureed avocado, hummus, or an olive oil-and-vinegar mixture instead.
Fresh produce is the star of summer—from crisp greens to crunchy corn and fragrant tomatoes. When attending a summer soiree, Hilary McMahon, RDN, recommends, “Be the friend that brings the veggies. There’s a high chance that no one will complain that you chose to bring a fresh, crunchy side dish. If you are wanting it to lighten up your plate, chances are, others will highly appreciate this too!”
Adding extra veggies is also a great way to supercharge a potato or pasta salad with extra fiber and nutrients. Hilary says, “try adding chopped carrots, celery, bell peppers, cucumbers, and cherry tomatoes to spread more fiber and nutrients throughout the portion size you choose to take.” To make the veggies feel more festive, Paola recommends, “Bring some fun dips to pair with your vegetables. You can choose a dip that provides some protein, fiber, and/or healthy fats such as tzatziki, hummus or another bean dip, or guacamole.”
Summer fruits are a treasure! From juicy stone-fruits to fragrant, colorful berries, they are a more delicious dessert that really makes you feel like you’re seizing the season, and all it has to offer. Paola likes to “grill some fruit and pair it with a sweet dip for a lighter dessert option. Peaches, plums, nectarines, and pineapples are great for grilling.” Her favorite is this recipe for a grilled stone fruit with honey-lemon yogurt sauce. You could also combine colorful berries to make a greek yogurt parfait for something sweet after dinner.
Alcohol consumption can add a significant amount of calories with little to no nutritional benefits, plus it can disrupt your sleep. For a festive, refreshing summer beverage that won’t mess with your routine, try the non-alcoholic route. For a summer party, Alex recommends: “bring a case of a fun seltzer water flavor for hydration and less alcohol. For example, Spindrift ‘Nojito’ is a twist on a mojito or Waterloo ‘Rose’ Seltzer.” We also love DIY infused water (it looks gorgeous in a carafe with mint, lemon and cucumber, or citrus slices!), as well as unsweetened iced teas, or sparkling water with a splash of juice.
This summer, we hope you remember that prioritizing your health can be fun, creative, and fit alongside all of your seasonal adventures. We can’t wait to hear which of these healthy swaps you love, or the unique ones you come up with on your own.
If you want to explore a personalized plan to prioritize your health this summer, sign up to work with one of our registered dietitians, covered by your insurance plan.
Wishing you a happy, healthy season.