turkey burger on a bun _ healthy summer food swaps
Healthy Living

Summer Food Swaps

Jul 17 2018
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From barbecues to holiday parties, summer is filled with favorite foods and fun opportunities to eat them. Fortunately, plenty of healthy food alternatives can help you manage your weight while enjoying warm-weather get-togethers. It helps to know what summer food swaps can keep you cool and refreshed while satisfying your hunger. When you know which healthy food swaps are just as delicious as the less-healthy versions, it’s easy to make better choices. Next time you’re cooking for a dinner or pool party, try these healthy alternatives.

Burger swap

A juicy grilled hamburger on a roll is the perfect summer meal. But, it can be high in calories. Replace ground beef with lean ground turkey when you’re grilling burgers. Choose ground turkey that’s made from breast meat. It has less fat and fewer calories than dark meat. For a healthier burger, put the turkey patty on a whole wheat bun or a lettuce leaf. When you’re grilling the turkey burger, season it well with salt-free spice blends.

Chip swap

Quit potato chips and crunch on healthy food swaps instead. For salty goodness packed with vitamins A, C and K, along with fiber and calcium, go for a quick and easy kale chips recipe. After eating just one, you’ll forget why you ever ate a potato chip. If you still want that potato taste, try sweet potato chips. Sweet potatoes are plentiful in the summer. Here’s all you have to do to make these delicious chips:

  1. Preheat your oven to 375 degrees Fahrenheit.
  2. Peel two large sweet potatoes. Slice them thinly using a sharp knife or mandoline.
  3. Mix the potato slices with two tablespoons of melted coconut oil, two teaspoons of dried rosemary and a teaspoon of sea salt.
  4. Line a baking sheet with parchment paper. Place the chips on it in a single layer.
  5. Bake the slices for 10 minutes. Flip the chips and bake for another 10 minutes or until they begin to brown.

Chips made from healthy food substitutes have much less fat and fewer calories. And they still taste delicious and crunchy.

Mayo swap

You can easily eat potato salad and other picnic salads without feeling guilty. Just make them with plain Greek yogurt instead of high-calorie, high-fat mayonnaise. A tablespoon of regular mayonnaise is almost 100 calories compared to a tablespoon of plain Greek yogurt at just eight calories. Even light mayonnaise is on the higher side of fat and calories compared to Greek yogurt. You can even use half yogurt and half mayonnaise in your recipes when you’re making summer salads. It’ll still be a healthy choice.

Ice cream swap

Did you know it’s easy to make ice cream from bananas? It’s one of the healthiest summer swaps you can try. This snack is quick and easy and takes one ingredient. Slice up a sweet, soft banana. Freeze the slices in the freezer in an airtight bag for a minimum of two hours. Then, whip them up in a food processor until the chunks are gone and everything is smooth. It’s the perfect gluten-free, dairy-free and sugar-free treat. If you want to add a little sweetness, spoon some homemade whipped cream on top.

To learn more about healthy eating habits, call 513-952-5000 to make an appointment with a primary care physician or specialist. Start this summer with good eating habits that you can use and enjoy all year.

Interested in more stories like this? Our Summer Survival Guide is full of healthy living tips to start your summer right. Learn more here.


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