3. POTATO SALAD

Why it's great: Potatoes are nature’s perfect complex starchy carbohydrate. Fiber rich (3 grams per potato – 15% of daily), with protein (3 grams – good!), and 50% of daily vitamin C, and rich in Vitamin B6 (20% of daily need). Potatoes are also low in sodium, and high in potassium (20%), which is a good combo for blood pressure regulation. A medium potato is filling, flavorful, and about 100 calories. Keeping the skins on optimizes the nutrient intake, and moistening with dressing – moistening is the key word – makes a great side dish. It's a common myth that adding mayonnaise will increase risk for food poisoning, but that's not the case. Mayonnaise has vinegar in it which actually retards bacterial growth to keep your salad safe, when handled properly. A vinegar based dressing (sometimes termed “German potato salad") is another popular variety. Adding extra celery, or other veggies you like, boosts nutrition content as well.

What to watch out for: Another major carrier for fat-dense mixers – mayonnaise can easily triple the calories in a serving of potato salad. So, a 100 calorie side dish can easily become 300 calories. Try reduced-fat mayo, and don’t make a “soupy” potato salad. Add just a little at a time, to coat the potatoes, not smother. Many homemade versions also contain unpasteurized eggs, which can promote spoilage. Many people just leave out the eggs. Also, as with all summer foods out left out at room temperature, it’s important to keep the cold foods cold, to minimize bacterial growth. While addition of mayo can help reduce spoilage (not increase it as rumor has it), it’s not a protection for the food.


4. ICE CREAM

Why it's great: Is there any better dessert in the summertime than ice cream? Many people wouldn’t eat anything else, and it’s hard to resist. The good news is that most companies (and ice cream shops) produce an ultra-creamy, low-fat, “light” ice cream that cuts significant fat and calories without compromising flavor. Termed “slow-churned” or “double-churned”, it’s a manufacturing process that produces the original mouth feel of ice cream (creamy and smooth), with a much lower fat content. Look for single serving products – ranging from cones, to ice cream sandwiches, to pops, and “novelty” items. Most ½ cup singles and pops/bars “weigh in” at around 100 calories for a single serving. Single serving sizes serve as built in portion control. Eating from a ½ gallon container gives portion distortion, so if you use a big tub, measure out a serving. Most ice cream parlors have “kid” sized cones and cups – good for all ages (just like a kid’s meal in fast food restaurants). Frozen yogurt can be a pro, if you read the label (see below!).

What to watch out for: You can’t tell premium ice cream from lower fat ice cream, unless you read the label. A half cup of premium ice cream (Ben & Jerry’s, Haagen-Dazs, etc) contains nearly 15 grams of fat and almost 300 calories. Most of us eat way more than the half cup and “eyeball” a serving – most of our estimated “servings," without extra add ins, are up to 500 calories or more. If you stick with full-fat ice cream, limit portions and eliminate the extras like candy mix-ins, sundaes, banana splits (at nearly 1000 calories). Beware of big labels saying “frozen yogurt” – not always a low-fat choice – and often contains more calories (due to extra sugar and mix ins) than regular ice cream.


5. GRILLED MEAT

Why it's great: Who cares about the debate of gas or charcoal, we all love grilling in nice weather – we wait all year to cook outdoors! Lean proteins are a great choice – whether beef, chicken, pork, or fish. Often combined with chunks of veggies for a shish-ka-bob, there is nothing better. Many love a juicy hamburger, with that delicious grilled flavor (even without a lot of seasoning of the meat products!) or for the health conscious, there are a lots of low-fat, flavorful products to grill – including soy burgers. Low-fat meats, like flank steak, are economical and marinated to tenderize (that’s why it’s cheaper – you can’t just throw it on the grill like a high fat meat, to get a tender product). Grilling is easy, economical, and fun.

What to watch out for: There are problems both for overcooking and undercooking. Like the three bears and the porridge, you want it “just right." Those charred grill marks and burnt edges can have some health damaging effects. Termed “heterocyclic amines” (HCAs), these have been associated as a potential carcinogen (cancer-causing agent). Cooking meats at a lower heat, for a longing period, reduces these and other potential cell-damaging compounds termed AGEs (advanced glycation end products). So, it’s fine to have some grill marks, but avoid a crusty, burnt exterior. The other end of the spectrum is undercooking. Undercooked food runs the risk of E. coli and other bacteria found in meat not being destroyed during the cooking process, and staying around in the food, getting into your system, and making you sick. Make sure you have a meat thermometer – instant is best, and check the internal temperature of the product you’re cooking to make sure you’re not at risk for bacterial contamination. Minimum internal temperatures vary as follows: BEEF (145 degrees); PORK (160 degrees); POULTRY (165 degrees). Avoid the old “it looks done to me” mentality.


So, what are your favorite foods to eat when the weather gets warm?