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Summertime brings picnics, vacations and lots of eating out. It’s easy for the carbs and calories to catch up with you. A few easy swaps can lighten up your diet and keep you energized for the hot days ahead.
Shake it Up – Instead of using ice cream in your favorite shakes and smoothies, use low-fat yogurt instead. Pop up the protein with chia seeds, oats or nut butter. It’ll help you maintain muscle mass and strength for all those trips to the park with the grandkids.
Stay Sweet - Natural sugars are packed with essential nutrients that help the body process sugar more efficiently, which can lead to healthier blood sugar levels. When baking this summer, use applesauce, honey, dates, agave or maple syrup instead of refined white sugar.
Use Infusions – Skip that sugar-packed glass of lemonade. Try water infused with refreshing flavors like lemon, cucumber or lavender. You can even add some pizzazz to your drink with berry ice cubes. Wash the fruit you’d like to use, cut into small pieces so you can add more fruit to each cube, add them to your ice cube tray and freeze for at least four hours. This can be a fun activity to do with the little ones in your life.
Dress it up – Take a break from highly processed salad dressings and try a DIY that’s tastier and healthier. Use ingredients like olive oil, balsamic vinegar, Dijon mustard, honey, and lemon juice. A basic balsamic vinaigrette is delicious drizzled over a spinach salad. You might just ditch the store bought version for good!
Add the Avocado – Instead of butter on your toast, use some fresh avocado. Avocado is a healthier source of fat and rich in vitamins and minerals such as potassium, vitamin K and folate. Did you pick up a plump, juicy tomato at the farmers market? Add a slice to your toast along with a little salt and pepper.
This summer and all year long, VPAS café members enjoy healthy meals and treats. Find one near you by calling Laynee Knick at Maury River Senior Services: (540) 261- 7474 or visit vpas.info/vpas-cafes.
