Healthy Summer Eating Tips from a Registered Dietitian

Name: Orange City Area Health System
Address: 1000 Lincoln Circle SE, Orange City, IA, 51041, US
Telephone: 712-737-2000
Price range: $

Savor the Flavor of Summer

Molly Gilmore, MSEd, RD, LD

As warmer weather begins to settle in, many people find renewed motivation to eat healthier meals. While there is no one correct way to eat, summer does lend itself to fresher foods, outdoor cooking, and time spent together! Check out these tips to get the most out of your summer menus:

Visit the farmers' markets for locally grown fruits and vegetables. Try lettuce, onion, and tomatoes for your sandwich toppings, or berries to add to your yogurt or cereal. For heartier options, choose items you can handle high heat cooking methods (grill or Blackstone): onions, zucchini, broccoli, carrots, asparagus, bell peppers, mushrooms, sweet potatoes, or peaches.
Choose the right oil when cooking on high heat. We have all heard about the health benefits of olive oil, but it has a low smoke point, which means that it can burn at high temperatures. Avocado oil has a very similar nutritional profile to olive oil, but has a higher smoke point, making it a great choice for high heat cooking equipment like your Blackstone. Canola oil is also a good choice.
Switch up your protein options. Summer is the perfect time to incorporate heart-healthy fish options like salmon, trout, or tuna. If your fish still has skin on one side, place the skin side down on your grill to start cooking. Keep the skin side down for most of your cooking time, flipping the fish for only a few minutes to “finish.” You want your fish just cooked through- so it is flaky and moist. Let the fish rest for a few minutes before serving, but remember, it will continue to cook during this time. Aim for a final temperature of 145 degrees.
Flavor your food with fresh herbs! During the summer months, basil, dill, cilantro, mint, and others are commonly found in the market, and can totally change the flavor profile of your dish. A good way to “ease in” to using herbs is to use a small amount as a garnish, or chop some to use in a meat marinade. Add cilantro to your salsa, basil to your fresh tomatoes, or mint to your lemonade. The possibilities are endless!
Build a healthy plate. An easy way to lighten up your meals is to plate your food differently. Try filling half of your plate with non-starchy vegetables, and the other half with protein and starch/grain. Going heavy on the veggies keeps calories low, while adding lots of vitamins and fiber! Choose fruit for a sweet ending to your meal.