The 14 Best Summer Foods for Weight Loss
'Tis the season to skimp on clothing, not flavor. These light and refreshing summer foods will tingle your taste-buds and help you shed lbs.
By Megan Cahn
Shrimp
One upside to the summer heat?
We're less likely to crave those heavy foods that weigh us down and pack
on the pounds. Even when opting for lighter fare; though, it's still
important to get the right amount of protein. Enter shrimp, which is
jam-packed with it but also low in fat. According to nutrition expert
Keri Glassman of Nutritious Life,
it's also high in B12, a vitamin found exclusively in animal products.
Try a mix of shrimp, avocado, and cherry tomatoes for a healthy and
filling summer dish.
Frozen Grapes or Cherries
When the temperature rises, it's
only natural to crave a frozen treat. Unfortunately, our metabolisms
aren't quite on par with those of our energetic kids, and succumbing to
that chocolate-covered Drumstick is more trouble than it's worth. Registered dietitian Dawn Jackson
suggests keeping grapes or dark sweet cherries in the freezer for a
refreshing frozen treat. The iciness gives the fruit a sorbet-like
consistency, and the sweetness will satisfy those sugar cravings.
Canned Tuna in Water
Canned tuna is loaded with
protein and makes for a great summer lunch or snack. Nutrition expert
Lisa De Fazio suggests forgoing mayo and instead mixing tuna with Greek
yogurt and your favorite low-fat fixings. Serve it with rice cakes or
whole grain crackers on a picnic or at the beach.
Watermelon
We're all familiar with the
importance of drinking water—especially during the hot summer
months—which is why eating its namesake melon is a no-brainer.
Watermelon will keep you not only keep you hydrated, it will help you
feel full and satisfied. Plus, it's high in amino acids and antioxidants
and is an excellent source of vitamin A and C, Glassman says. Eat it by
the slice or try a uniquely delicious and refreshing watermelon salad
with feta cheese, mint, and olives.
Chilled Soups
Low-calorie, broth-based soups hit the spot when it's cold outside, but the mere thought
of eating piping hot soup on a summer day makes us sweat. Susan Moores,
a spokeswoman for the American Dietetic Association, suggests taking a
more chilled out approach to soup in the summer with a tasty gazpacho or refreshing cucumber dill soup.
Greek Yogurt
Greek yogurt is definitely having
its moment in the culinary spotlight. And for good reason: It has twice
as much protein as other low-fat yogurts, which gives it a deliciously
creamy texture and makes it super filling. Glassman suggests adding
cinnamon to the plain variety for a sweet tooth fix or mixing it with
savory spices to coat chicken before grilling.
Raspberries
Berries are ripe for the picking all summer long. We love them sprinkled over cereal, blended in smoothies,
or even tossed into a salad. According to Glassman; however, we should
be reaching for raspberries first. All berries have fiber and
antioxidants, but these tart red ones are on top of the chart. Their
high water content also makes them supremely refreshing on a hot summer
day. For a new take, try mashing fresh raspberries with white wine
vinegar for a meat marinade or salad dressing.
Grilled Vegetables
Veggies are low in calories and high
in fiber, but we're so quick to dunk them in creamy dips and dressings
that they often morph into a secretly high-fat snack. To keep your
vegetables low-cal, try drizzling olive oil over onions, bell peppers,
zucchini, eggplant, or asparagus and throwing them on the BBQ. The grill
will bring out deliciously distinct flavors that you won’t want to
cover up. Jackson also suggests keeping a plate of grilled veggies in
the fridge to make salads, vegetable pitas, pasta, and frittatas on the go.
Iced Green Tea
Nothing hits the spot on a
sweltering afternoon quite like a glass of ice tea with lemon. This
summer, De Fazio suggests swapping your usual herbal blend for a green
tea. The antioxidant-rich Chinese tea is usually served hot, but when
poured over ice, it morphs into a thirst-quenching elixir.
Mango
If you're craving something
creamy, Glassman suggests making a mango smoothie. The tropical fruit is
full of fiber and has a thick quality that will fill you up—plus,
mangoes are loaded with healthy antioxidants. But a mango’s versatility
goes way beyond the blender: Dice one into a spicy salsa to top grilled
chicken or white fish, or add a few slices to a summer salad.
BBQ Salmon
Salmon
is full of healthy monounsaturated fats and muscle-building protein, De
Fazio says. Ditch the heavy meats and throw some of this omega-3-packed
fish on the BBQ for a filling and flavorful summer meal.
Pears
Get the term "pear-shaped" out of
your mind—this fruit is a part of a winning diet plan. According to
Glassman, pears have high levels of pectin, which is known to promote
weight loss. They also have 30 percent more potassium than apples and
are a great energy booster. This summer, pack pears for an easy snack or
try adding them to desserts and salads.
Whole Grain Salads
We know, salads are the standard
summer weight-loss meal. But lettuce eventually gets boring, right? Get
out of the mixed greens rut and toss around the idea of a whole grain
salad like wheatberry or tabouli. Moore also suggests flavoring your
salads with herbs from the garden, so you can go light on the dressing.
Pitted Fruits
Save apples and oranges for the
colder months—summer is the prime time to take advantage of sweet and
juicy pitted fruits. Not only are they delicious, Glassman explains that
pitted fruits like nectarines are loaded with potassium, while the
fiber in plums promotes better digestion.
