As the weather warms up and daylight lasts longer, having a barbecue or picnic becomes more popular and appealing. We are fortunate to have many places in the city of Richmond where we can enjoy a meal outside with a beautiful view. But whether it's a picnic at Garry Point or a barbeque in your own backyard, often the first meals and snacks that come to mind aren't the healthiest choices. Of course we should enjoy treats in moderation, but as outdoor meals become more frequent, it is helpful to have some tips and strategies to make them more nutritious. I often get asked by clients for some ideas to make their summer meals healthy and enjoyable. Here are my top tips for healthy summer eating: 1.) Remember to include vegetables, and don't be afraid to get creative! Whether it's vegetable skewers, grilled vegetable toppings on burgers or sandwiches, or new and exciting salad recipes, including vegetables can be fun and delicious. Better yet, try to include a few different types of vegetables. Research shows that the more variety we have, the more we eat, so having a variety of vegetables prepared and available may help you eat more vegetables this summer.
2.) Make your own burger patties or grill a fresh lean cut of meat or fish, instead of choosing pre-made burger patties or hot dogs. This can significantly reduce the fat and salt content, and also help keep the portion size reasonable. You could even go one step further and skip the meat altogether, and replace it with a vegetarian alternative such as homemade bean or tofu burgers. If this idea has you feeling a bit skeptical, try making burgers with a mixture of beans and lean ground meat as a creative compromise.
3.) Include whole grains for a fiber boost. Many people don't eat enough fiber, and fiber has several proven health benefits. Choosing whole grain options such as whole grain buns, breads, wraps or pitas, rather than their refined counterparts, can help you meet your fiber needs.
4.) Don't ignore food safety. As the temperature goes up, so does the potential for food borne illnesses. Hot weather is the perfect condition for harmful bacteria to grow and many people are less likely to follow proper food safety precautions when cooking and enjoying outdoor meals. It's important to keep food cold, cook foods to the correct internal temperature, avoid cross-contamination between raw and cooked foods, and wash hands and cooking utensils thoroughly. Visit HealthLink BC's website at http://www.healthlinkbc.ca/healthfeatures/summerfoodsafety.html for more information on summer food safety.
With a few creative modifications and attention to some important details, summer eating can be fun, healthy, safe and delicious. So get out there and enjoy some nutritious outdoor cooking, and don't forget the sunscreen!
Katie Huston is a registered dietitian. Check out her website at www.katiehustonrd.com.
