Condiments are a food’s best friend. Ketchup and French fries, a soft warm pretzel dipped in deli mustard, or even ranch drizzled over cold pizza. Although that last one is a favorite of mine, low-fat ranch with veggies is a better and healthier alternative.

There is a vast array of condiments that enhance the flavor of most foods, or condiments can be a must needed compliment to a certain meal like dressing for salad. However, condiments are pretty sneaky because they come in small packages and may be consumed in tiny quantities, but condiments often add extra calories, fat, sugar, and sodium to meals and snacks. The chart below is a few of the most common condiments used, along with their calorie, fat, sodium and sugar content.

From the chart, most of the condiments are low calorie per serving size, but when more than the recommended serving size is consumed, the calories, fat, sugar, and sodium add up. Always be aware of the serving size and try looking for low calorie, low sodium and low fat options when choosing your condiments and dressings.

You can even hold the mayo, and try these healthier alternatives instead:

• Mustard: This condiment seems so lonely without its counterpart ketchup, but ketchup can be loaded with high fructose corn syrup. Mustard alone is great, and comes in many varieties from regular yellow, whole grain to honey mustard.  Substitute it for mayonnaise on a sandwich, add it to homemade dressings or use as a dipping sauce.
• Salsa: Make it fresh. It is a great way to increase fruit and vegetable intake. Make it at home by chopping tomatoes, onions, jalapenos for heat, and herbs. Add fresh lemon juice and a pinch of salt and pepper for a tasty salsa to put over an egg white omelette or to eat as a snack with low sodium corn chips.
• Vinaigrette Salad Dressing: A much healthier substitute to the traditional creamy dressings, made with healthier fats like canola, grape or olive oil. It also serves a double role as a delicious marinade.
• Hot Sauce: This spicy condiment is packed with flavor, and low in calories; a tiny bit goes a long way. Chili peppers contain capsaicin, a compound that makes peppers hot, helps with congestion, and has antioxidant properties.

It’s summertime! It’s a perfect time to go out, enjoy fresh air, and spend time with family and friends. Summer is filled with social events such as picnics, potlucks, BBQs, carnivals and state fairs with plenty of unhealthy temptation. Traditional summer barbecue foods can definitely compromise the beach body you worked so hard for in the months leading into summer. Try some of these healthy tips for your summer BBQs so you can have fun grilling without the guilt that won’t sacrifice taste or the spirit of the season.

Healthy Summer Food Substitutions

Instead of: The traditional heavy meats high in fat (ribs, hamburgers, etc.)
Try: Lean protein choices such as chicken or shrimp and serve them on skewers as kabobs. They are easy to throw on the grill and are packed with protein and low in calories and fat. Add colorful veggies such as zucchini, bell peppers, and squash to add delicious summer flavors and loads of antioxidants.

Instead of: Macaroni and potato salad
Try: healthier pasta salads that replace mayo with fat free/low-fat yogurt or heart healthy unsaturated fats like olive oil. Toss in some lean protein choices and colorful veggies for a boost of nutrition and flavor.

Instead of: Deep fried onion rings
Try: Coating sliced onions with egg whites and a mixture of grated parmesan cheese, whole-wheat flour, and panko breadcrumbs and bake in a 450 degree oven for about 15 minutes for a crispy, satisfying treat.

Instead of: Ice cream sandwiches, (nearly 500 calorie snack with 60% from saturated fat)
Try: Making your own ice cream sandwiches using lower-fat sorbet. Better yet, skip the cookies and enjoy your sorbet or low-fat yogurt with fresh fruit.

Additional Tips For Enjoying A Healthy Summer:

–          Be mindful of what and how much you are eating. Take breaks to see if you’re still hungry before you go back for another plateful.

–          Get some physical activity while you’re outside. Have fun backyard games with friends and family (don’t forget the sun block!)

–          Avoid the burn. Studies have found that compounds in charred and cooked meats may contain carcinogens, or cancer causing agents. Decrease this risk by marinating food before grilling.

–          Use a smaller plate. Studies have shown that people tend to serve themselves bigger portions when they have a bigger plate. Grab the salad plate to serve yourself to cut calories while maintaining the taste.

The end of spring is drawing near as hotter weather rapidly approaches. Most schools are wrapping up their last lessons as students anticipate the upcoming summer months. Families are planning family vacations while others look forward to summer events such as beach fun, poolside parties, picnics and BBQ’s. The longer, warmer days of summer can bring a feeling of laziness that may lead to a lack of activity. There’s plenty of ways to be active and still enjoy summer break while relieving physical and mental stress. With this in mind, it is important to stay cool, safe, and healthy during the hotter months and still have summertime fun.

ENJOY THE SUN WHILE STAYING HEALTHY!

SUMMER FUN

It is tempting to want to lounge around during the hot summer days, but why not take advantage of the hot weather and sunny afternoons and be active! Here are some ideas for summer activities that the whole family can enjoy:

–          Enroll your kids in a summer sports program of their choice. This provides physical activity for the kids as well as allows them to make new friends and be social. These programs can be organized by formal leagues, scheduled classes (like martial arts), or even be informal activities organized by neighborhood gatherings.

–          Plant a small garden, cultivate a flower box, or plant a few flower pots. This is an activity that the whole family can enjoy. Gardening involves strength, endurance, and flexibility, and may help in relieving physical stress and muscle tension.  It can also be a great stress reliever as well as lower blood pressure and improve the quality of rest/sleep at night. Not only is it a great bonding/learning experience for the kids, but it doesn’t hurt that it burns calories too!

–          Take advantage of the nice weather and participate in outdoor activities. Not all activities require you to spend money. Take advantage of the sun and take a hike with the family, enjoy a nature walk, play games such as tag, Frisbee, or dodge ball, go bicycling around the neighborhood or at your favorite park, stay cool and go swimming, or have slip-and-slide sprinkler parties! Not only does it keep you active and healthy, it’s a good bonding experience as well.

SUMMER SAFETY

While enjoying the fun summer activities, it is also important to be safe during the hot weather:

–          Keep yourself and your family hydrated. Stay cool with a refreshing glass of water before, during, and after physical activity to avoid dehydration. Add some fresh fruit and mint for some low-calorie flavor!

–          Protect yourself and your family from the sun. Wear wide-brimmed hats, apply water-resistant sunscreen with at least SPF 15 and re-apply every 2 hours, avoid intense activities between 12 noon – 3pm when the sun is at its strongest, dress appropriately for the heat, and wear sunglasses to protect your eyes.

–          Find some time to relax and unwind between activities.  It is also good for your body to take a break and relax between activities. Take time out of your day to meditate or have some quiet time to yourself. This can help lower your blood pressure as well as control stress hormones (such as cortisol) that contribute to a widening waist and the increase risk of heart disease.

SUMMER FOOD

Complement your summer activities with healthy eating! BBQ’s and picnics may not always promote health. Try substituting natural, low-fat ingredients in meals that your family and friends can all enjoy. Here are some ideas for healthy summer meals:

–          Turkey Burgers. Substitute a 3oz turkey patty for your burgers. It contains less calories and saturated fat than lean beef. Eat it with a whole grain bun, lettuce and tomato. Instead of cheese and bacon, add avocado for extra flavor and healthy fats. Substitute mayo with mustard or a low-fat mayo or dressing. Serve with grilled veggies or a crisp salad.

–          Sandwiches. Avoid processed lunch meats and sandwich fillings that are high in fat and calories. Try grilling chicken breast and eat it with whole grain bread or bun, along with BBQ sauce or low-calorie condiments, lettuce and tomato. Instead of the traditional mayo-based chicken, egg, or tuna salad sandwiches, try mixing them with homemade guacamole or low-fat vinaigrette. Add vegetables such as chopped celery, apple, or dried fruit. Serve on whole grain bread, whole grain or veggie tortilla, or a lettuce leaf and make it a lettuce wrap!

–          Pasta Salad. Use whole grain or veggie pasta. Add grilled chicken breast or another lean meat or substitute beans or hard-boiled egg as your protein source. Add your favorite vegetables such as broccoli, cauliflower, carrots, bell peppers, and olives for flavor and color. Top it off with vinaigrette and fresh herbs and enjoy!

–          Veggie Kabobs. Add a healthy flare to your BBQ with a flavorful veggie kabob! Grill your favorite veggies marinated in fresh ingredients such as oregano, olive oil, lemon, and garlic. Add some cubes of tofu or another favorite source of protein and you got yourself a perfect summer meal. An easy to make recipe that the whole family can enjoy!