Eating produce in season makes nutritional and economic sense. In the summer, you can eat lighter and to spend more time outdoors. Summer foods that are high in fiber help you feel full longer, so you'll lose weight without feeling deprived. Take summer diet foods to the beach or backyard and include in-season assorted veggies, a healthy dip or salad dressing and fruit kabobs.
Fresh Fruits
Blackberries, cherries and strawberries are harvested in early summer, while melons, peaches, plums and grapes appear later in the season. These fruits have a relatively low glycemic index, that is, they are high in fiber and are less likely to cause extreme spikes in blood sugar when compared to refined foods such as white bread. If you are diabetic, you may need to limit serving sizes. Kay Foster-Powell and colleagues, from the University of Sydney, Australia, explained in an article about the 2002 International Table of Glycemic Index values that low glycemic index foods are more filling and less likely to stimulate appetite than foods that have a higher glycemic index. Citing evidence from both short term and long term studies in animals and humans, the article was published in "The American Journal of Clinical Nutrition."
Guacamole
Guacamole is a summer dish made from avocados. Make your own with mashed ripe avocados, chopped green onion, celery, tomato and lemon juice. Add salt to taste and you have an amazing dip. Keep this dish low-calorie by using cucumber and other veggies, such as cut-up sweet orange and red bell peppers, instead of potato and corn chips. The American Dietetic Association states that avocados are rich in unsaturated fat, the same kind found in olive oil. Avocados are also a good source of vitamin C, thiamine, riboflavin and beta-carotene. Guacamole can also double as a filling for a romaine lettuce wrap.
Lentils
Green lentils are the perfect legume to enjoy during the summer months because the high-protein, high fiber, iron-rich beans cook quickly in a pan of water on the stove, thus minimizing cooking heat in the house. To sprout lentils, soak them for two hours, drain in a colander and rinse twice a day; they'll be ready to stir-fry in three days. Leftover lentils can be frozen or used as a base for vegetable soups. According to Dietary Guidelines for Americans, dry lentils count as either a serving of meat or vegetables on the food guide pyramid.
Diet Barbecue Foods
With summer vegetables such as eggplant and corn on the cob ready on the grill, you can avoid regular high-fat barbecue fare. Tofu grills quickly and provides complete protein, containing all essential amino acids and no saturated fat or cholesterol. For those not ready to go vegetarian, summer seafood includes rainbow trout, sea bass, sardines and tuna. Besides being a lean source of protein, fish is rich in heart-healthy omega-3 fatty acids. The American Dietetic Association states that current guidelines suggest including fish in your diet at least twice a week.
References
- "The American Journal of Clinical Nutrition," International table of glycemic index and glycemic load values: 2002, Foster-Powell, K., et. al., July 2002, 76(1)
- Eat Right: Avocados: More Than Just "Good Fat" and Guacamole
- Dietary Guidelines for Americans: Let the Pyramid Guide Your Food Choices
- Eat Right: What Fish are Rich in Omega 3 Fatty Acids?
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